Two AO Tuesday, pax gradually rolled in for a No Mosey (as promised) beatdown. After Quick disclaimer and reciting 5 core principles of F3 we headed to the FOP.
No Mosey – Promise made, promise kept!!
Line up at the sidewalk facing the pavilion for Warm Up:
SSH, Frenkestine, Wind Mills, Merkins, Mountain Climber – 10 IC
Facing the Pavilion, perform below exercise in increment of 2 each i.e. 2, 4, 6, 8, 10
– Burpee
– Walking Lunges HW
– Merkins
– Squats
– Plank Jacks
Back to the club house side for quick sip.
Partner up for Dora 1,2,3: One pax does below exercise (utilize the slope at the side of the lake) while other pax Bear Crawl 15 steps and run to the fence and back.
100 Big Boy Setups
200 Leg Raises
300 Flutter Kicks EW
Round of Step ups and Dying Cockroach:
1 Partner does 50 step ups (HW) while other partner does 50 Dying Cockroach (HW).
YHC had planned 2 rounds but ran out of time after 1st round.
For the remaining minutes – Squats with Sally (up and down following the song Bring Sally up…. Lift and squat, gotta tear the ground … Old miss Lucy’s dead and gone, Left me here to weep and moan)
6:15 and looks like no one wants to go beyond the tail end of 6:15.
COT:
Prayers for the families of Cheesehead’s buddy, who recently left us for heaven. Hope his soul Rest In Peace. Too soon to go.
Prayers for Chowdah and family for the addition of new member in the family.
All the best for the Pax doing Go Ruck Tough this weekend!!
Have a great rest of your day!