COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Bleep, Slushii, Subprime, Classified, Icebox, Dismount (Formally Iron Cross)
QIC: Draper/Oatmeal
AO: Burleson
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
15xSSH IC
15x IST IC
10x Windmill IC
THA THANG:
Mosey to SMU quad
Each exercise was done for 30 seconds with 10 second rest in between.
Merkin circuit
Regular Merkins
Ranger Merkins
Left arm high Merkin
Right arm high Merkin
Hand release Merkin
Jailbreak to the flagpole and back
Squat circuit
Regular
Single leg squat right
Single leg squat left
Gorilla squat
Hold squat position
Pulse squat
Jailbreak to the flagpole and back
Triceps circuit
Dip
Dip and touch right leg
Dip and touch left leg
Dip while left leg stays up
Dip while right leg stays up
Triceps Bow (elbow down then up on palms)
Jailbreak to the flagpole and back
Lunge circuit
Forward lunge
Reverse lunge
Walking lunge
Lunge kicks
Bonnie Blair
Jailbreak to the flagpole and back
Plank circuit
Hold plank
Walking plank forward
Walking plank sideways
Spin circle right
Spin Circle Left
Jailbreak to the flagpole and back
Burpee Circuit
Regular Burpee
One legged burpee -right
One legged burpee -left
Burpee with star jump
Jailbreak to the flagpole and back
Mosey back to Burleson
Mary
15x LBC IC
CIRCLE OF TRUST/BOM: Oatmeal prayed us out
MOLESKIN: Lots of great mumble chatter as we were in a circle the whole time. Alright Alright renamed Iron Cross to Dismount citing issues with the naming process yesterday. The Pandora playlist was not a hit which means DJ Icebox’s job as resident DJ is safe (for now).
ANNOUNCEMENTS:
- Happy Hour tomorrow starting at 5:30 on the Westside
- Saturday will be Alright’s 6th anniversary Q
- Grow Ruck sign ups are available
- F3 10th anniversary in Jan