YHC showed up to 6 regulars and an FNG to make 8 for the day’s workout. Here is what went down on this cool morning:
COP
We mosey to the North End of the parking lot for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, 10 Imperial walkers, 20 LBC, 10 4ct American Hammers, 10 Scorpions and 20 merkins.
THANG
Mosey to the Basketball court for 4 corners using the basketball goals as the corners. Corner 1(C1) – 10 Bouyah Merkins with a partner, lunge to C2 – 20 2ct flutter kicks, Bernie Saunders to C3 – 30 squats – Lunge to C4 – 10 Smurf Jacks, 10 SSH, 10 overhead claps and 10 Smurf jacks for 40 reps. Reverse lunge to C3 – 30 Squats, Mosey to C2 – 20 2 ct flutter kicks and lunge to C1 for 10 bouyah merkins.
Next Mosey to Gym wall divide into 2 groups of 4. P1 – Touches 2 trees and returns as the timer, P2 – Wall Sit, P3 – Donkey kicks and P4 – Hand release merkins. Rotate through 4 stations to complete a set and do a triple check by completing 2 more sets.
Next we do a Native American Run back to the flag and post up for 1 minute of stretching.
COT
Numberama, Namerama. Opus took us out in Prayer
Welcome to Aaron Dabney for his first post an now known in F3 as Bullnose. Great work this morning as it was an honor to lead and we will see you in the gloom soon.
Cheers….CB!
