QIC: Grouper
PAX: Hitchhiker, Waterboy, Chowdah, Hooker, Floppy, Smoggy, Grouper
7 PAX came ready to start the week off right with some Mosey and burpees on the menu! Beautiful 55 degree morning and straight to work after quickly reciting F3’s 5 Core Principles.
Mosey to exercise circle
SSH IC x 15
Frankenstein IC x 15
Baby Arm Circles IC x 10 (+ reverse)
Merkins IC x 10
Mountain Climbers IC x 15
Shoulder taps IC x 15
Mosey to round about, stopping for 10 burpees at each light post along the way
SSH or Al Gore while waiting on the six
Complete circle of walking lunges
Rinse and repeat with 10 burpees at each light going back (100 total completed with 25 min left in beatdown!)
Mosey back to park near Pavillion (near big circle)
Complete the following 4 exercises, 20 reps each and then mosey 1 lap:
20 merkins
20 squats
20 leg raises
20 steps ups (easy way)
Complete 4 rounds
Mosey back to start point and wall sit while waiting on the six
Bear crawl around building, just in time for 6:15p on the dot.
COT
Prayers for @Hitchhiker’s dad
Prayers for @Chowdah’s friend
Prayers for all the PAX that may have something on their mind they are unwilling to share.