THE SCENE: 56 & damp
AO: la Madeleine
F3 WELCOME:
DISCLAIMER:
WARM-O-RAMA:
SSH x20
IST x10
Bootcamp workout
THA THANG:
Mosey to Meadows Museum
Dirty McDeuce:
Irken, Derkin, Dips 4×12
Up and Over Burp ‘n’ Merk:
Run up over and down double sided staircase, burpee with 1 merkin, back over, burpee with 2 merkins, repeato up to 10 merkins then back down to 1
Aiken Legs
Squats x20
Lunges x20
Box Jumps x20
Split Jumps x20
Claymakers x20
Round off with bear crawl, crab walk, and 6 MoM
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:
2 PAX – Aaarrrggghhh
Q: Coach K
Running workout
THA THANG:
1/4 mile sprint
20 merkins
20 LBCs
1/2 mile Bataan Death March with each PAX completing 5 burpees before running to the front
Mosey to benches
20 merkins
Partner 1 run to next 1/4 mile mark and back. Partner 2: lunges. Flapjack.
20 LBC’s
Bear crawl north to next quarter mile mark (probably 75 yards).
20 merkins
20 LBC’s
15 IST
1/4 mile sprint
25 plank jacks
20 merkins
20 LBC’s
1/4 mile sprint
30 squats
20 merkins
20 LBC’s
1/4 mile sprint
20 merkins
20 LBC’s
3 team Native American Run Race back to Mockingbird
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:
4 PAX – Gambler, Pepper, Boomer.
Q: AlrightAlright
CIRCLE OF TRUST/BOM:
AlrightAlright prayed us out. Asking God to help us be leaders for His kingdom.
MOLESKIN:
The bear crawl was a real crowd pleaser. I hope the partner work and Bataan Death March provided enough variety for the PAX. There were a number of protests when The Mustang was suggested, but we made sure to get plenty of merkins in.
ANNOUNCEMENTS: