Weather: 70 degrees, with some thunderstorms
PAX:
- Headlock
- Cosmo
- Incognito – from Lexington
- State
- Cornwallis
- DC
- Logger
Disclaimer:
- We’re not professionals.
- We don’t know your fitness level.
- F3/North View Church isn’t liable.
- Dangerous ground.
- Modify.
Warmup:
- Shuffling
- Jog in place
- SSH
- High Knees
- Butt Kickers
- Power Ups
- Mummy kicks
- Stretch routine for hamies, lower back and groin
Thang:
Cosmo’s Q
- Circle Merk to 10
Then Cornwallis’s Q
- 5 Rounds of:
- 5 Pull-ups
- 10 Burpees
- Lap around the circle
- 30 Monkey Humpers
- 20 Slow Deep Squats
Then Logger’s Q
- Barnburner
- 20 Dips
- Wall sit with 20 overhead claps and 20 moroccan night club
- 20 Dirty Hook up
- 20 Pickle Pounders
Mary
- 20 – LBC
- 20 – Sun Up Sun Down
- 20 – Bicycles
Recover Recover
Moleskin:
With no clear Q signed up, but 3 prepared for back up we split up for 15 minutes each. It worked really well with a good burn. Rain held up for about half the work out, we didn’t get too soggy. Not much mumble chatter, quiet group today – just putting in the work.
Thanks Men!
