COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Bleep, Aaarrrggghhh, DFib, Sex Panther, Sound Machine, Special Sauce
QIC: Slushii
AO: Germany Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
Burpee x 10 IC
Lap around track – NA style
Merkin x 15 IC
Lap around track – OYO
Monkey Humpers x 20 IC
Lap around track – NA style
IST x 25 IC
Lap around track – NA style
Squats x 30 OYO
THA THANG:
Cindy Crawford – AMRAP 10 minutes (5 pull-ups, 10 merkins, 15 squats, 20 LBC’s, 25 calf raises) to get the full body bikini ready
Mosey to Tennis Courts
DORA
JLo x 75
Lunge x 126 (single count)
Bat Wings x 200 (Overhead clap x 50, Seal clap x 50, 50 forward arm circles, 50 backwards arm circles)
MARY:
Penguin crunch x 10 IC
Uptown crunch x 10 IC (each side)
CIRCLE OF TRUST/BOM:
Push yourselves. Never give up. Keep trying.
MOLESKIN:
Bleep started the nonsense of trying to exceed “700 cals” during the 45min workout. YHC took that as a challenge and started the PAX off with a bang out of the gate with burpees. The warmup consisted of a mile of running and 5 exercises increasing by 5 reps starting with 10. YHC heard the usual compliments of Rump Roast but after the second lap YHC didn’t hear any mumblechatter from Rump. Sound Machine stayed strong and didn’t modify but understood his limits. Good to have DFib and Aaarrrggghh back out there to keep the mumblechatter high. The #westside is happy to see the return of Special Sauce after a birthday beatdown over the weekend. The sexiest of all panthers, our very own Sex Panther, was back in the saddle again after getting some recovery rest. Quite a bit of mumblechatter about the playlist but was strange that everyone sang along the entire 45min. Special Sauce also made the recommendation that YHC make the playlist for the 6 mile ruck during TID18k. Watch out DJ Icebox! This wasn’t the beatdown we all wanted but it was the beatdown we all deserved.
ANNOUNCEMENTS:
1. TID18k – March 6th
2. Grow Ruck – April
3. F3 Golf