Homes starting in the $400’s

12 anti “fart sackers” came out to Kevlar this morning to prove their worth and it was a pleasure to take the lead…

Warmup

Run to parking lot…

SSH

Merkins

Low Slow Squats

Carolina Dry Docks

Run to neigborhood hill and on the way we stopped at each light post and did 10 merkins OYO, 10 LBCs, 10 burpees, 10 squat jumps, 10 lunges each leg, 20 calf raises...cross Hwy 51 to hill….

20 Monkey Humpers at bottom (new tradition – see below)  Partner up

Partner 1 – lunge walk up hill

Partner 2 – 20 merkins then catch partner 1 and flapjack

Run down hill together

Partner 1- reverse run up hill

Partner 2 – 10 merkins then catch partner 1 flapjack…..again

Partner 1 – shuffle up hill

Partner 2 – 5 merkins then catch partner 1 flapjack....again

Partner 1 – Bear Crawl up hill

Partner 2 – 5 merkins then catch partner 1, flapjack...back down

Run up hill as a group…and over to the benches near the playground..

10 minutes of pain

We did 1 minute timed runs of the following exercises

1 min – Toe taps on benches (prob the hardest one IMO – Alf named this one “Irish Dance” or something – I guess that’s better than “toe taps”

1 min -Dips on bench

1 min – Iso squat – hold at 90 degrees

20 Derkins in cadence

1 min – bench sit ups – balance on bench and extend legs

1 min – sit downs on bench

1 min – step ups

1 min – lady pushups (incline) on bench

One or two more? I had 10 planned but we were running slighly over…

Back to the field and circle up 

15 Power Jacks in cadence (plank position, legs jump up outside of arms and back)

20 Hostages (hands on head, go down to ground one knee at a time and back up)

20  Flutters

6 inches (or two feet for most of us at this point) and we’re done!

Recap 

Good push by all this morning – not too much down time and I appreciated the limited complaining about Bear Crawling up the big hill…Turkey Leg impressed with some swift running despite having one injured leg….allegedly. Which Doctor and Alf went strong all morning and the group all stayed together as we zig zagged from lot to lot. Cotton Tail and others seemed to enjoy the Hostage at the end…I’ll keep it in the rotation.

We Froggered over Hwy 51 to the neigborhood Pop Tart introduced us to a few weeks ago and we did our 2nd monthly “20 monkey humper salute” in the cul-de-sac which the new homeowers must certainly enjoy at 5:30am. They didn’t realize that homes starting in the $400s also included a free Thunder Down Under show, F3 Style – should we consider making a 2017 Monkey Humper Calendar? I call Mr. July.

Announcements 

Knights game coming up for F3 Dads – full info below:

F3 Dads: A Night with the Knights