THE SCENE: 65 & damp
AO: Burleson Park
F3 WELCOME
DISCLAIMER
WARM-O-RAMA:
SSH IC x20
Staggered Merkin (right hand forward) IC x10
THA THANG:
Mosey to 4th level of parking deck. Running forward one level back peddling next level, alternating as we went up.
Partner up BOMBS
Burpees x 50
Overhead Claps x100
Merkins x150
Bigboy situps x200
Squats x250
Rd 1 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 1st level, run across to other stairs, runs up stairs 3 at a time.
repeat
Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
repeat
Rd 1 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 3rd level, run across to other stairs, runs up stairs 3 at a time.
Rd 1 – Partner 2 runs down stairs to 2ndlevel, run across to other stairs, runs up stairs 1 at a time.
Rd 2 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 2 at a time.
Rd 3 – Partner 2 runs down stairs to 2nd level, run across to other stairs, runs up stairs 3 at a time.
Plank with rotations until all in
Mosey down to level 1 and to the benches outside for Dirty Dozen
Dirkins IC x4
Irkins IC x4
Box jumps OYO x4
Dips IC x4
Rinse and Repeat (3 times)
MARY
Rugby Situps IC x10
Uptown Situps IC x10 (both sides)
Staggered Merkin (left hand forward) IC x8 (for balance for AlrightAlright
COUNT-OFF & NAME-O-RAMA
11 PAX – Tattoo, Ina, Sambuca (FNG), Icebox, Aaarrrggghhh, Eruzione, Spread, AlrightAlright, Special Sauce, F150
Q: Splash
CIRCLE OF TRUST/BOM:
MOLESKIN:
Great working out this gloom. TClaps to Splash for EHing men for this gloom. There was a good bit of mumblechatter this morning as we were able to escape the rain yet another morning push one another for a good workout. Balance is a key to any workout for AlrightAlright so we were able to add the staggered merkins at the end to complete that balance.
ANNOUNCEMENTS: