After scraping the frost off our faces from the morning ruck. We all grabbed the fire hoses, cindys and speaker and made our way to that beautiful bermuda grass. On the way we were intercepted by some travelers from Jersey. One of them said hey I’m Bangkok and I replied I gotta hear about this……
Warmarama
- MOSEY
- Knee knockers
- Reverse scorpion
- Butterfly
- Chinooks
- Arm circles
- Imperial walkers
- SSH
COP
- Wall sits
- Hoe downs
- Toe touches
- Balls against the wall which is holding your self up with your hands on the ground and legs against the wall. Each Pax member counts to 10 how ever they would like.
COP 2
- MOSEY to playground
- Curb crawl while one member is doing 5 pull ups and 5 ab stretches on the swing. Get back in line and next person goes.
- Round 2 we do lieutenant dans while each pax member does 5 pull ups and 5 ab stretch’s on the swing
COP 3
- Mosey to that bermuda grass for Gorilla Complex!!!
- 8 curls, 8 thrusters, 8 WW3 with a Cindy and 8-2 count battle fires with the fire hose and a 100 yard sprint
- 8 rounds
- Threw in a 200 yard farmers carry with Cindy’s at the very end.
Finished off with some Mary
- Escalators
- American Hammers
- Heels to Heaven
- Crunchy Frogs
- Alabama Prom Dates
Numbers, Names and Announcements Magnum PI Dec-7 at DogPile bring clothes donations for flatline if you have any.
Had the pleasure of meeting Bangkok and his brother in law Joe on this frosty morning. Bangkok started a chapter of F3 in Jersey about 2 years ago. I can’t remember the whole story about Bangkok’s name but it has something to do with running marathons in Japan I could totally be wrong about that. I had my own reasons why I thought he might have had that name. Joe who does IT tech just relocated here in New Kent with his soon to be wife. Poolboy had his heart set on naming him Snooki but I just couldn’t do it to the poor man.
Also found out today that Poolboy can farmer carry 2 Cindy’s over 200 yards without touching the ground. That’s after a brutal shoulder work out!
Be grateful to feel this pain!!!
OUT
