A fantastic Wednesday hump day beat down at the District. The weather was a cool 50 degrees, Hooker was late and of course Apnea was operating on his time zone. After the warm up short debated on getting moist in the grass or moving it the tennis courts. HIM decided the courts!
Warm-up
25 x SSH – IC
25 X tappity, tap, tap – IC
15 x windmill forward and backwards – IC
15 x Hillbilly – IC
15 Big Boy Sit-Up – OYO
The Thang
5 burpees + 40 yard dash + 15 squats x 4 sets (SSH or Al Gore waiting on six)
25 leg raises
10 Carolina Dry Docks + 40 yard dash + 20 lunges easy way 4 sets (SSH or Al Gore waiting on six)
25 Flutter Kicks HW
15 Merkins + 40 yard dash + 20 mountain climbers easy way 4 sets (SSH or Al Gore waiting on six)
25 dying cockroaches HW
25 Leg raises + 40 yard dash + 25 flutter kicks HW 4 sets (SSH or Al Gore waiting on six)
25 Freddy Mercury HW
20 Peter Parker’s + 40 yard dash + 25 American Hammers easy way x 4 (SSH or Al Gore waiting on six)
Jail break back to start
COT: Thankful for spending the morning with all the HIM present, asked for strength, courage and wisdom for all the men in F3.