Beautiful Sat morning warm and humid, but with a nice light breeze. 5 PAX in attendance and ready for a good ‘ole sweat fest.
3 PAX took part in a Pre-beatdown ruck.
Straight to business:
Mosey to traffic circle
SSH IC x 15
Cotton Pickers IC x 10
Frankenstein IC x 15
Mountain Climbers IC x 15
Superman IC x 10
Air Press IC x 20
Indian run to Sunlake
Merkin Mike – 10 merkins every other light post south on Sunlake toward Waterside, all the way to the ‘Hill of Hell’.
A special surprise for all PAX was waiting in the form of an F3 labeled cooler with refreshing electrolytes after the long mosey.
One catch: each PAX had to choose a Gatorade identified with a star, which had a special exercise on the bottom.
In celebration of YHCs birthday this week, we completed 34 reps of each of the following exercises as we circled around the bottom of the hill:
34 Dirkins (@Grouper’s selection)
34 dips (@Vanellope’s selection)
34 Step Ups (each leg) (@No-See-Um’s selection)
34 squats (@Flat Tire’s selection)
34 Lunges (total) (@Belding’s selection)
Bonus round- ***Special disclaimer that we will skip burpees if they are the last bottle chosen
34 Irkins (@Vanellope’s selection)
34 split jacks (total) (@No-See-Um’s selection)
This is where everyone gets excited because only 2 bottles left and we MIGHT actually get to skip the burpees
(In complete disappointment) – 34 burpees (@ Flat Tire’s selection)
34 merkins (@Grouper’s selection)
***Bear Crawl to top of hill after each set and crawl bear back down for first 5 sets; last for jog to top of the hill and back down
Mosey back toward LLR
Stop along the way for:
Set of Bruce Lee – midway between waterside and LLR Blvd
Mucho Chesto – at LLR Blvd
Indian Run to b-ball courts
Mary to finish up – each PAX choose 1 ab exercise
Grouper – Box Cutters
Belding – Dying Cockroaches
Flat Tire – Leg Raises
No-See-Um – Nolan Ryan’s
Vanellope – Plant Jacks
Prayers for @Vanellope’s friend, @Flat tire’s family and dog, @No-See-Um’s Dad, and all other who may have something on their mind and not sharing.
Also, prayers for those injured, DR or just fartsacking…hope to get more men out soon with a steady effort to EH.
Look out for 3rd F details coming soon and August. We also hope to plan another 2nd F soon.
Happy Father’s day to all men and enjoy the day tomorrow!