Written by Weather: Windy, clear, 28, felt cold
Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust
Disclaimer (not professional, me/F3/Zionsville, USA), modify, carry you to your car, ETC.
Warmup:
Side straddle hops x 20 (IC), Weed pickers x 15 (IC), Abe Vigotas x 15 (IC), Imperial walkers x 15 (IC)
Thang:
Mosey, pick up speed, all out, walking recovery
Eccentric merkins x 10 (IC), Slow big boys x 10 (IC), Eccentric squats x 10 (IC)
Mosey with sprint and walking recovery
Merkins x 20 (IC), Big boys with Am hammer at top x 20 (IC), Squats x 25 (IC)
Mosey with sprint and walking recovery
Jumping spider merkin as many as you can do (OYO), LBCs x 20 (IC), Bobby Hurley jump squat x 20 (OYO)
Mosey with sprint and walking revovery
Gumby:
Mountain pose, Standing forward bend, Upward salute, Standing forward bend, Upward salute, Downward dog, Cat/Cow, Downward dog, Warrior I Rt, Warrior II Rt, Downward dog, Warrior I Lt, Warrior II Lt, Downward dog, Plank pose, Right plank, Left plank, Downward dog, on your 6, Hug knees, Right twist, Hug knees, Left twist, Hug knees, Corpse pose, Sitting pose
Mary:
LBC’s x 20 (IC), Flutter kicks x 20 (IC), American hammers x 10 (IC)
Recover, Recover
Moleskin:
Many posts from HIMS of Big EZ this week. YHC was in need of some gumby today and the mumblechatter seemed to note PAX’ appreciation after the beatdown that focused on accelerating intensity. In the COT, we discussed possible 3rd F projects. We prayed for our country, ourselves, and F3 Nation. It is always an honor to lead. Aye!