It was great to spend time outside of the gloom with fellow brothers and their families at the 2nd F event last night, while also enjoying a few beverages (no seltzers). YHC was a little nervous for taking the Q for the early shift the morning after said beverages the night before but fought through it. Upon arrival there were 4 early bird PAX ready to roll.
SSH x 20 IC
Frankenstein x 15 IC
Windmill x 15 IC
Tie Fighters x 10 IC (both sides)
Plank, upward dog, downward dog
There’s no better way to sweat out the beverages than a solid Tour de Bone Yard with various stops along the way.
First Stop: Yellow Brick
Mosey from Flag around a couple of blocks to Yellow Brick path…
-Bear Crawl up the hill, 30 dips at bench, Crawl Bear down the hill, 30 dips – mosey back to start for second round
-Lunge up the hill, 15 urkins at bench, reverse lunge down the hill, 15 derkins at bench – plank for six
-Additional mosey around the planter and off we went to next stop.
Second Stop: Fitness Station
5 PAX for 5 different exercises – Pull up x5, Merkin x10, BBS x15, Squat x20, Calf raise x25. Everyone is to hold an al-gore until everyone has completed their station so we rotate all together. It took 2 rounds to get this right, maybe it was the non-seltzers from last night. After the 2 cycles it was off to mosey to 3fd stop.
Third Stop: Lotus
We made our way all the way to Lotus point for the following:
4x4x4s – All start on one side of the courtyard, start in standing position, fall down as if doing a burpee for Merkins x 4, MC x4 (h) and then immediate lunge across the courtyard for Step-ups x 4(h), bear crawl back to starting point. We completed a total of 10 rounds and the legs were burning by the end. Slosey to a Mosey back towards the flag for 4th stop.
Fourth Stop: Parking Lot
YHC jokingly informed the PAX a cool down was in order with the following:
A full lap around the parking lot with 5 burpees at each speed bump. The way Bexley Elementary parents drive you weren’t surprised by the number of bumps, can’t recall final count but at least 10.
Mosey back to the Flag with a few minutes to spare so we could finish a consecutive 20 second plank, 20 second forearm plank, 10 merkins OYO, plank, 10 pparkers OYO, 10 MC OYO
COT – Happy belated birthday to Tebow, prayers of gratitude for having the opportunity to be part of F3 family, prayers for those fighting injury or downrange who can’t join us at this time.
MUMBLE CHATTER: It can be difficult at times to hold a good conversation while on a long mosey.