COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sound Machine
QIC: Bleep, Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given – kind of
WARM-O-RAMA:
SSH x 20
Windmill x 10
THA THANG:
Bleep – Prisoner NA Run around park x 4 laps, each lap stop at tennis court and do the following exercise (Lap 1 – LBC x 30, Lap 2 – Squats x 40, Lap 3 – Merkins x 20, Lap 4 – Prone Cobras x 20)
Slushii – Mosey to parking garage – partner up DORA (30 4×4’s, 100 Monkey Humpers, 150 JLo’s) while other partner runs up to next level of the garage, across to the opposite side, and back down the stairs. Bat wings (20 forward, 20 backward, 20 overhead claps, 20 seal claps, 20 forward pulse, 20 backwards pulse)
MARY:
Completed during workout
CIRCLE OF TRUST/BOM:
Thankful for the men this morning, seeing the #KTT guys for a post workout 5min beatdown, and for bringing Pokey (Alex) to our group
MOLESKIN:
Bleep started off the workout with calling out IST and doing a SSH. Atypical westside warmup only doing 2 warmup exercises. Lots of F bombs dropped by Rump Roast during out running….a bit more than usual. Bleep had promised a 750cal workout and according to the highly sophisticated Apple iWatch I got 684cal. Pretty good beatdown for #secondchoice. Per norm – 2nd choice brought out more PAX than KTT. As we made our way back to the park from the garage (6:16am) I looked over and saw some runners I recognized heading out way. Alright Alright, Oatmeal, and Pepper joined in for a 5min quick circuit before their run back to the launching point for KTT. Sound Machine gave them a good #westsidecropdust and sent them on their way. Merry Christmas Eve men!
ANNOUNCEMENTS:
1. F3 golf
2. NYE workout that is a mystery