Just another Monday

Just another Monday

PAX of 19 had a Monday Morning good ole beat down.

Warm-Up
SSH x 29 IC
Merkin x 14 IC
MTC x 19 IC
Plank Jack x 17 IC
IPW x 21 IC
I had to keep everyone guessing.

The Thang
I think everyone was thinking we were going to run a lot today. That is what I have done the last couple Q’s.
Mosey to the back of the school for a nice starter circuit.
100 Derkins
50 Side step-ups (L)
50 Side step-up (R)
100 LBC
100 Squats
100 Dips for extra Credit

Mosey around the bus lot heading towards the track.
Stop for some quick Mary while we wait for the six
V-Up IC
American Hammer IC
Flutter IC

Mosey to a new spot on the backside to the track for Looped Hill runs around the trees.
Lap one run the hills with Bear Crawl at the top
Lap two run the hills with Lunge Walk at the top
Lap three run the hills with Crab Walk at the top
Lap four run the hills with Frog Jump at the top

If our legs weren’t feeling it enough we had seven’s next. I am glad it wasn’t a big hill.
Burpees at the top
Jump Squats at the bottom

Start moseying back with stops along the way to do the following:
Burpees
MTC
Plank Jacks(I think)

The last 100 yards was a jail break back to the AO.
Just enough time for 20 Flutters IC

Moleskin
We continue to have a solid turnout on Monday mornings. I am glad these men like to get there week started off on the right foot. Hats off to a couple guys (Bottle Cap, Hollywood, Heisman) that really pushed the pax today. I don’t know Hollywood that well yet but will need to spend sometime there. He will be a good one to lead in the future. Bottle Cap has been pushing himself hard to lead the PAX in a lot of the running and exercises. I also had a chance to workout next to Dirty Bird during the circuit, he was giving it everything thing he had. Nice work! Doc was complaining about his wrist hurting from doing “something” this weekend. He got it an X-ray done at the Vets office. He may not be human after all. Short Circuit thank you for continuing to spread the work of F3. There where no 2.0 this morning. Must be getting the extra rest for EOG’s. Till next time.

Thank you Shop Dog for taking us out this morning.