Written by The Thang
Warm up
SSH
Windmills
Shoulder Pretzels
Arm Circles
Mosey to the back lot
Jump Squat Holds (from 10)
Toe Raises (3 positions)
Overhead Claps (50)
Cherry Pickers (50)
Curb Plank Walk
Mosey to the Circle Garden
Circle Merkins (to 10)
Wall Sits
Mosey to the playground
Pull up Practice (top position, then lower slowly, 4X)
Mosey to the Basketball Court
Bear Crawl to the other end
Mosey to the cars
F3 Style Disc Golf
Every throw 5 Burpees
At Pin #1, 10 Merkins
At Pin #2, 10 Merkins, 20 Squats
At Pin #3, 10 Merkins, 20 Squats, 30 LBCs
Short Mosey to the cars
Mary for 4 mins
Flutter Kicks (20)
Freddie Mercury’s (20)
Low Dolly (20)
Gas Pumps (20)
Moleskin
Clear (sunrise) 35ish Beautiful!!
PAX: Woodchuck, IM, Hold ‘em, LoveJoy, Osha (from Cleveland), Marshhall (returning FNG) Cosmo (Q)
7 Brothers posted for a GREAT morning and a great workout that was so named by Woodchuck during COT. Great to have Woodchuck back from his Army job (thanks of your service) John McConda back for his second workout…honored to Q and bestow his F3 name! Also great to have Osha visiting from Cleveland for soccer. Everyone worked hard (at least I think Hold’em broke a sweat)…suitable mumble chatter throughout with IM quickly correcting the Q on the countdown on the Squat Hold Jumps. Curb Plank Walk and Circle Merkins generated some groans as well, reminding the Q of the fun of Q’ing.
And EVERYONE got some extra Burpees in during Disc Golf…’nuff said….
Keep passing it on brothers…we’re growing!
Always a Privilege!
Cosmo