The Flag was planted and 7:30 am hit on a beautiful breezy cold morning at the Bone Yard. 13 Pax in attendance ready to get a good workout. Welcome to Mosey Saturdays Urkle!!!
Big Papi, Nova, Nancy, Vanilla Ice, Aquaman, Flat tire, Grouper, DBA, Hitchhiker, Possum, Urkle, Drago, Belding.
5 principles of F3.
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Warm up:
- SSH
- Windmills
- Mountain Climbers
- Baby Arms circles
Pax were expecting a mosey kind of day!! instead they got a fun kind of day! in the words of the great Philosopher Ice Cube “Today was a good Day” lol.
Work out:
Mosey to 1st stop (Parking lot).
Each individual will sprint towards 4th light pole while others do the following:
- Merkins
- Squats
- shoulder taps
- Flutter kicks
- LBC’s
- Lunges
- Jump Squats
- Burpees
- Plank
Mosey to Soccer field with one stop with the following ( 10 LBC’s and 10 Flutter kicks ).
At Soccer field:
Group competition:
- Team Belding, Team Aquaman and Team Possum did some fun exercises which consist on jumping teammates while planking and other bootcamp team activities.
More group competition:
- 1st run: Mosey to mid-field then Bear crawl to end of the field to do 10 merkings. Mosey to starting point.
- 2nd run: Mosey to mid-field then Bear crawl to end of the field to do 10 Jump Squats. Mosey to starting point.
- 3rd Run: Mosey to mid-field then Bear crawl to end of the field to do 10 BBS. Mosey to starting point.
Mosey to starting point, but first we Moseyed through some other parts of the Bone Yard.
Prayers for Cheesehead speedy recuperation, our society, and for this week’s presidential ignaguration.