5 of us today for the latest edition of Rock N Roll. Here’s what happened :
Mosey to basketball court
F3 Mission Statement
Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC, 10 Merkins IC, 10 Flutters IC
THE THANG :
4 rounds of Broad Jumps from sideline to sideline
BLIMPS with Navy Seal Burpees for the “B” (Navy Seal Burpee includes a Mountain Climber on each leg at the bottom, then a Merkin, then jump up) : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 squats
30 Flutters DOUBLE COUNT
Mosey to parking lot behind playground
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot by forest trail
BLIMPS
30 Flutters DOUBLE COUNT
Mosey into forest trail and head to the workout station Monkey Bars
While hanging on the side, move counter-clockwise until you do a full rotation around to the other side of the bars and back
Repeato clockwise
Line up at the end of monkey bars
2 rounds of swinging across monkey bars skipping every other bar
1 round of putting your hands on the outside of the monkey bars and swinging across
2 rounds of AMRAP pull ups
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot by Forest trail
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot behind playground
4 Corners Prostitute : 10 Merkins, 20 Jump Squats, 30 Flutters DOUBLE COUNT, 40 SSH
Mosey to basketball court
1 minute of rapid fire alternating punches while holding Al Gore
DONE
Numbers, Names, YHC took us out in prayer
Prayer Requests : Mudslide safe travels to NC next weekend for 20k Spartan.; Cha Cha’s daughter is getting married! Congratulations.
Announcements : Memorial Day Convergence at Tredegar
5/21 SOJ family cookout and basketball at Bettie Weaver Elementary (contact OC)
NMMS : Purple Rain took a bit longer on our last mosey BTTF. He made the mistake of outing himself as spilling Merlot (because he had too much Merlot last night). Cha Cha has some serious muscles at the ripe age of 59 (in January he’ll be DOUBLE RESPECT). But he’s still getting used to the rigorous cardio endurance of F3. Great to meet you today and hope you keep coming back!
