Beautiful crisp Nov morning in the gloom. YHC continuing the #nomosey theme for the week! We don’t need no stinkin mosey!
Warmup:
Squat, Dancing Bears, Groiners, Frankenstein, X-Cross Sit Up
The thang:
Tabata (20 sec work/ 10 sec rest) alternating the following exercises for 8 total rounds:
Peter Parker
Jump Squat
Now that everyone was nice and warm, we circled up at the courts for some around the world fun
A slam ball was placed in the center, all pax were to SSH in cadence while each pax performed the following in the center:
5 slam ball
5 thrusters with slam ball
5 alternating merkins – 1 hand on the slam ball
Each round was to be completed with less SSH or there would be a penalty. The pax managed to make it each round with less total SSH! However, @endo decided it would be advantageous to start before YHC said “and exercise” on the 3rd round. SO, we did 20 burpees.
Next we went to the parking lot for some Bearpees. 2 cones were set about 30m apart. Each pax performed 1 burpee, followed by 4 count bear crawl until they reached the other cone. Then we went to 2 burpees, 4 count bear craw, then 3 burpees, 4 count bear crawl, the finally 4 burpees, 4 count bear crawl.
Back to the courts for some Tabata, this time we alternated the Squat and the X-cross sit up.
Staying at the court we then performed 11’s… 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1…alternating between Burpees and Dancing Bears.
Next was the finale, each PAX partnered up. All pax were to perform a round of mucho chesto first then proceed to a wheel barrow race! @no-see-um and YHC smoked everyone but YHC also didnt give great directions on each pax was to go down and back so we will call it a draw.
COT: glad to be out with the great core group of F3 Men, hoping more hear the calling
Prayers for @no-see-um‘s father and co-worker
Prayers for @no-ski and hopes that he heals quickly
Prayers for all men dealing with anything on their minds