A beautiful morning was waiting for the PAX of F3Lutz and everyone seemed hungry and ready for a sweat fest. Awesome to see Say What joining us from F3 Grandstrand (Myrtle Beach area).
The Thang……..
Warm Up:
-SSH
-Hillbillies
-Frankensteins
-Merkins x10 (20 total for those taking part in the Merkin Challenge)
-Plank Jacks
-Mtn Climbers
Mosey to FOP for Freedom Run. With cones set up approx. 50 yards apart the pax sprinted the 50 and then did 21 – 3 count merkins as a team. Then sprinted the 50 back and did 18, sprint – 15, sprint – 12, etc all the way to 3 and 1!
*This got the PAX huffing/puffing for sure……..meaning really good warm-up for the next team competition.
Relay Time:
2 teams for “Around the Bases” Relay:
-Team 1: YHC, Say What, No-Ski, Dillio
-Team 2: Sponge Bob, Sea Bass, DBA, Red Reaper
1st round:
1st cone is 5 Burpees, 2nd cone is 10 Overhead Claps, Third is 15 air presses (sprints in between cones but with cinder block coupon in hand thanks to Sponge Bob for remembering these!)
Pax waiting does LBCs, Shoulder Taps, Six Inches, Plank while waiting on their turn around the bases.
-Oh yea, and each team went in opposite directions around the bases!
2nd round:
Bear crawl to cone 1 for 10 squats
Crab walk to cone 2 for 20 Flutters
Duck walk to cone 3 for 30 Lunges
Sprint home.
*Winning Team was Team 1 in both rounds so punishment in line for the losers at the end of the workout…..more on that later.
Mosey around the FOP to cool down and made quick stop at the pavilion for Balls to the Wall and Wall Sits. Sea Bass and Red Reaper impressive with their balls to wall hold time outdoing the rest of the bunch!
Flower/Sally Time:
*Introduced the pax to “Flower” by Moby and we did Squats first to the song and was a good burnout. YHC may have been a little over ambitious trying another round with Merkins……..I believe there are 25 Merkins to be done in the song and I may have been able to do 6 real ones!
3 MOM:
-Dying Cockroaches
-Dollys
-Sweat Angels
YHC just now remembered the punishment to be doled out to the losing team of the relay race.
13 Burpees & 50 Monkey Humpers in honor of our Independence Day almost here! Well, the winning team of YHC, No-Ski, Dillio and Say What obviously didn’t want the losers (Sponge Bob, DBA, Red Reaper and Sea Bass) to have to do these alone so we all par-took in the fun.
COT:
-Prayers for everyone’s safe travels over the holiday weekend/week. Say What traveling to The Keys and No-Ski to Miami.
-Prayers for those PAX not with us and Fresh Prince who was having neck issues.
-Praise and prayers for Caterpillar as we saw him after our workout and baby is here and mom and baby doing great………except for Caterpillar’s two hour sleep windows! Great news!
Announcements:
-Shirts in and many PAX sporting theirs at the workout and look great!
-Tuesday, 4th of July beatdown will be from 7:00-8:00 am and Sponge Bob has the Q. Planning breakfast after at the Breakfast Nook right off 41/54. This is valuable time where the pax can talk and get to know one another even more outside of the workouts.
-July Merkin Challenge….get in on it! Don’t wait and it doesn’t matter if you don’t think you can reach the 7500 goal…….heck, if you do 5000 for the month I promise you will be stronger and feel better about yourself for taking part in the challenge.