At the boneyard, HIMs arrived earlier thinking that they may or may not get as sweat as in their mattress. 6 + 1 HIMs (welcome Sooie) ready for it. Sooie had heard about F3 workouts but was not sure that it is real, “It is Real – Haka”, who convinced Sooie to show up. Hope Sooie will convince more folks that it is real.
Today’s workout was planned to do Everything with Ruck on to prepare for upcoming Murph Challenge on 05/27.
Warm up: SSH, Imperial Walker, Baby Arm Circle – IC
Mosey to the soccer field. At the middle of the field did following:
5 Merkins, Squats, Mountain climbers – – – – > Mosey to the wall for 5 Step Ups and mosey back
10 Merkins, Squats, Mountain climbers – – – – > Mosey to the wall for 10 Step Ups and mosey back
15 Merkins, Squats, Mountain climbers – – – – > Mosey to the wall for 15 Step Ups and mosey back
1 Mile Mosey around the block and to the Pull Up Bar.
1 PAX hangs on the pull up bar while other PAX do Overhead Presses, Swings and Plank until the PAX hanging on the bar drops. – 3 Rounds. Sooie pulled this while other PAX struggled slippery bar.
Mosey to the Hill next to the soccer field for following exercise:
Bear Crawl to the Top of the Hill. 5 Jump Squats and mosey back. 3 rounds with 5 Jump Squats added in each round.
Mosey to the Flag – cut from the middle of the mile block.
At the field, facing the preserve, (love you Goose and Thank you for your service) Army Crawl to mid field and Lunges to the side walk. Mosey back. Do this for 3 rounds.
With few minutes remaining: 10 Leg Raises and 20 Flutter Kicks and Repeat until the time.
I am sure we sweated more than what we could have on our mattress if we had fartsacked. If not show up on Monday morning beatdown at the District.
COT: Prayers for Waterboys Niece, for all those who need blessing hands.
Please be lookout for 3rd F opportunities.
Have a wonderful day!!!!