COUNT-OFF & NAME-O-RAMA:
PAX: Plus One, F150, Jazzercise, Icebox, Stingray, Classified, Isaiah
DJ: Icebox
QIC: Draper
AO: The Harbor
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
Mosey to the Volleyball court
SSH x 10 IC
IST x 10 IC
Shell Pickers x 10 IC
Windmill x 10 IC
THA THANG:
- Light jog/run across the volleyball court and back
- High knees across the volleyball court and back
- Butt kicks across the volleyball court and back
- Karaoke across the volleyball court and back
- Run across the volleyball court and back about 60 percent of your top speed
- Lateral shuffle across the volleyball court and back
- Run across the volleyball court and back about 80 percent of your top speed
- Football run and drop downs and sprints
- Sprint across the volleyball court and back twice
- Walking lunges across the volleyball court and back
- Squats to broad jump across the volleyball court and back
- Bearpees – 1 Burpee 4 bear crawls across the volleyball court and back
- 10 Revers lunge single leg hops
Bear Crawl down and back
- 20 merkins
Sprint across the volleyball court and back
- 30 Carolina Dry Docks
Bear Crawl down and back
- 40 Mountain Climbers
Bear Crawl down and back
- 10 Revers lunge single leg hops
Sprint across the volleyball court and back
- 20 merkins
Sprint across the volleyball court and back
- 30 Carolina Dry Docks
Sprint across the volleyball court and back
- 40 Mountain Climbers
Sprint across the volleyball court and back
- 10 Revers lunge single leg hops
- 20 merkins
- 30 Carolina Dry Docks
- 40 Mountain Climbers
Mary
Side plank elbow to knee x10 each side
American hammers
CIRCLE OF TRUST/BOM: YHC thanked the group for coming out and for helping to keep him accountable and encouraged the PAX to continue to keep that up.
MOLESKIN: We mosey’d to the sand volleyball court right away and a little realization amongst the PAX set in that we were all about to get real sandy. As soon as SSH started there was some groans and laughs as we learned how different this workout would feel on the uneven sand. The bear crawls quickly were not a PAX favorite to at one point Icebox yelled “Did you think about this at all when you wrote this workout down?”. At the end of the workout came all the mumble chatter about how to remove the sand without getting all over the PAX cars and houses. YHC is wondering if any of the PAX actually used a hose as mentioned. Also, Tclaps to resident DJ Icebox for the spring break playlist that brought back a lot of memories.
Announcements
- F3 golf tourney oct 10th (or the 3rd)
- Grow Ruck San Antonio
- F3 10 year in January