7:30am with perfect weather conditions. There was a 5k race today and all the runners went to the clubhouse to register. It was a chance to show the community what we do. We had a FNG so a disclaimer was read. Then we went to work!
Warm Ups(All ICx15)
Side Straddle Hops
Cotton Pickers
Windmills
Baby Arm Circles
The Thang:
Mosey around park
Circuit training 45seconds at each station with a 5 second break
2 sets of:
Battle ropes
Slam Balls
LBC
Mosey around Park
Circuit Training 30 seconds at each station with 5 second break
2 sets of:
Battle ropes
Slam Ball
Freddie Mercuries
60 pound sack swing around head
1 set of BLIMPS
Mosey to traffic circle
20 curb jumps
10 Irkins
10 Dirkins
20 Lunges
20 Merkins
10 Diamond Merkins
2o Squats
20 Merkins
Mosey to Dock of Death
20 Dips
20 Freddy Mercuries
20 Irkins
20 Dips
20 American Hammers
20 LBC
20 Dips
20 Dirkins
Mosey to BB courts
3 sets of sprints followed by the following:
20 LBC
20 Merkins
20 Monkey Humpers
20 Flutter Kicks
20 Squats
20 Freddy Mercuries
COT:
Prayers for Minnows son in law, Heisenbergs sister, Down Unders sister,Victims of Vegas,Wildfires,and all three hurricanes
Moleskin
Great effort by Minnow. He was great. He pushed himself to his limits. Very proud that he worked so hard.
All our exercises were done to maximize our exposure to the community. They were probably sick and tired of seeing us exersize all over the place! Ty Haka for brining the slam ball and the sand bag. The equipment change up always makes the Q more interesting. Good luck to our F3 members today at the tough mudder. You guys have worked so hard for it I know you will accomplish everything you put your mind to!