It has been way too long since I had ventured to No Toll for a workout(it will not be the last). A nice clear morning, conditions felt good for a great workout to commence. After everyone arrived(6 in total for today), a little mosey down to the lot near the fields for the warm-up. SSH, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs was the beginning. A short mosey over to the mini pavilion for the first of 2 Triple Checks. The first consisted of: Plank Jacks, Step ups and the run. The second one tricep dips, decline merkins and the run. The run part added a little twist: first one regular, second regular with bernie back, the final regular with shuffles, switch directions at the halfway point. Once everyone returned, then it was back to the courts. I forgot No Toll is more condensed not like Rock n Roll where it’s spread out more.
At the courts….4 corner prostitute style. 10 Merkins, 20 Jump squats, 30 double count flutter kicks, 40 SSH. The added kicker example after you did the merkins, a little bear crawl then you hit the next corner. After the jump squats, a little crab walk then run to the next. To add not only a little mobility but hit muscles that are not used a lot. In time, the idea is to get the body moving that it feels free, not stiff.
Still had time left so another 4 corner but this time it was dealer’s choice. I called out a person, we did an exercise. On the way to one corner, walking lunges, another we bernied. Monkey Humpers, Alabama Prom Dates, WW2 in cadence, etc. Back to the baseline for a mini dora….25 Merkins, 50 LBCs and 75 jump ropes to finish. A small run to the flag for a quick stretch and time
Count outs, Announcements and prayer by YHC to take us out
Welcome Matt(NTB) to the group. He comes to us originally from Raleigh, found out about F3 on a recent vacation and did great for his first time. I am sure we will see more of him(NTB Need to Breath his first concert a southern rock band). Machismo will be at SOT tomorrow. Lets come on out and support him, give him a good group to train and lead us
It was nice to be back at No Toll. Way too long since I hit that one but will adjust between that and Old hundred for Tuesday Kettlebells to get my body something more to train. Have a good one and see you tomorrow
