Copy Cat work out

Copy Cat work out

Today was a killer morning, temp was perfect and the pax was ready for a beating.

WU,

40 SSH, 30 MC, 20 IW, 10 Merkins, 10 Merkins, 20 IW  Mosey to side lot to find the first CC work out.

2 teams, 2 Plates and 2 times around!  Simple!  Pax does 5 burgee’s, 10 Merkins, 15 LBC, while one of the pax takes the plate for a worm burner run, finish the exercise and catch up with the plate driver to swap to the next pax.  Work this for two times around.

Mosey over to the school for a quick balls to the wall and peoples chair, mosey to the bridge for a quick frog hop across.  Mosey the way to the track for a second CC move of the day.

5 sets with a  lap around the track between sets and a 5 burbees at a half lap.  Broke up into 4 teams of 4 and worked the plan.  50 Air squats, 40 MC’s, 30 LBC, 20 Diamond push ups and 10 pull ups.  Each team took a station and worked their way through the rotation.

Mosey back with a  quick Indian hop up a the hill, and grab a friend for a short round of 15 Curl to press, 15 LBc’s and 15 LSS.  Finishing with some good ole fashion sit up in two lines facing each other to 40.

Moleskin:

SHOP DAWG PUT IT DOWN today and spent some time Yacking on the worm burners (congrats Shop).  I caused some confusion not the track not clarifying that we needed to finish the stations with a final lap, but the teams muscled up and got the work done.   New FNG, Backflow (R) put it down! I saw a ton of heart today by all. A2nd F Chick Fil was great!

Announcements:

3Rd F- April 21st, Thursday nights 730 Brooklyn Pizza- Sign up coming out shortly

Sign up links to local F3 work outs