8 PAX: Cornwallis, Dr. Porkchop, Nomad, Exploding Cow, Proximity, Square, Logger, Khaki (Q)
Warm Up:
Weed pickers IC
Arm Circles IC
Finkle Swings OYO
Thang:
Mosey to wall
10 Burpees
15 Hand-release merkins
20 Box jumps
25 Squats
30 Lunges
Mosey to school
Pull-up circle (one PAX does 10 pull-ups max while others hold Al Gore)
Mosey back to wall R&R
Circle Burp while holding Al Gore – 10 total for each PAX
Mary:
40 IC lbc’s
20 IC Flutter Kicks
20 IC Gas Pumps
10 IC lbc’s
Moleskin:
Great to be back down at the Pit having the Q in the gloom. The warm up started out with a riveting conversation about whether you put two spaces or one between the period and the beginning of a new sentence – we all know it’s 1 space ( e x c e p t N o m a d ). Not too much mumble chatter once we got into the beatdown but good encouragement during the pull up piece. This workout is based off of a CrossFit workout but YHC doubled the reps and added REAL PULL-UPS because we’re F3 and we don’t back down. Love getting some reps in and getting our heart rate up. If you haven’t been to The Pit yet, make sure you make it down there! Keep EH’ing and giving it away!
Khaki out