Monday Morning w/ Rump’s “Dynamic” Warm-up

Date – 5/03/2021
Weather – 73° with a slight wind out of the South

Count-off & Name-O-Rama:
PAX –  Sound Machine & Classified 
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 

Intro/ Warm-o-Rama:
Dynamic Warm-Up
IST x20 DC, IC
Mosey to Benches
Box Jumps x10  OYO
Mosey to South parking lot
T Merkins x10 OYO
Mosey to Stanhope Ave
Squat Jumps x10 OYO

The Thang:
Ascending Curb Crawl – Starting position Bear Crawl facing the opposite curb. BC to other side, turn & place feet on the curb to complete one Derkin, crawl back and complete two Derkins, continue to 13
Mosey to end of Stanhope Ave and Lomo Alto – 10x Squats IC, DC

Mosey back to South end of the track at Germany
Dan Taylor using the outer lanes to the North end – 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio)

Mosey to the tennis courts for “Jacob’s Ladder” / “Seven’s” with a twist… Alternate between running the courts & Bear Crawls in between sets. 
x1 Suicide for good measure
20x LBC’s IC, DC
20x Rosalita’s IC, DC
10x Big Boi Sit-Ups OYO
Circle of Trust (CoT):
YHC prayed us out


I was a little disappointed to only see 2 other PAX but, confessed to them both in the CoT that if they wouldn’t have shown up, I WOULD have gone back home so T-Claps to Classified and Sound Machine! Know that getting out of bed and showing up today undoubtedly made me better today!

From not starting with SSH’s to promptly leaving Germany Park, I wanted today’s beatdown to be different and I need to focus on my lower body strength. The warm-up and curb crawl didn’t eat up as much time as I had anticipated. 

2nd Week of F3 at The Shops at Park Lane – Show-up n’ Show-out
Carry the Load | Memorial Day 
F3 McKinney Launch This Weekend
2.0’s Workout This Weekend