It was good weather this morning for the Pax, a little on the cool side for the Florida boys but once the blood got flowing it was perfect. 8 Pax showed up this gloom motivated to see what YHC had on the agenda. Flag planted and off we go.
Warm Up
- SSH X20 IC
- Circle Burp X5 Rounds
Indian Run around dog park/tennis court X2, things got a little confusing with YHC’s directions trying to keep all Pax together but we managed
- SSH X20 IC
The Grind
- On BB Courts the following exercises performed at the base line, after completion of each exercise Walking Lunges from end to end-
- X25 Merkins
- X25 Squats
- X25 Mountain Climbers
- X25 Plank Jacks
- X25 Pike Presses
- X25 Jump Squats
To the playground
- DORA wanted some fun on the playground this morning (Partners)
- 100 Pull Ups… partner doing X15 Lateral Jumps over the playground curbing
- 150 Rows… mosey to Lake gate
- 200 Split Jacks… mosey to Lake gate
*Modification was made during the Pull Ups, to ensure proper form… YHC cut out the lateral jumps and had partners spotting to get the full range of motion
**A lot of moaning and groaning going on from some Pax about the amount of Pull Ups YHC came up with 🙂
To the parking lot
- Suicides timed for 5 minutes…YHC instructed Pax to get down and touch the line
To the BB Courts for the finish
- Plank- 1 Minute
- Elbow Plank- 30 Seconds
- Left Plank- 30 Seconds
- Right Plank- 30 Seconds
- Elbow Plank- 30 Seconds
DONE
COT
- Prayers for all Pax
- Prayers for Beldings leadership team
- Prayers for the craziness going on around the world
MOLESKIN
- Great to see all the dedicated Pax we have here at F3Lutz
- Stay tuned to Slack for Nutrition Challenge info being put on by Haka
- Friday Ruck/Run trial run starting tomorrow with No-see-um leading it off
- Star Course event coming very soon, 4 Pax participating. Still time to sign up if anyone else wants to join