Four Years of F3

Four Years of F3

Disclaimer given with a minute to spare and we were off.

Frehleys comet was thrown off. We did Imperial Walkers First

The Thang
Imperial Walkers x 15 In Cadence (IC)
15 Windmeal x 15 IC
15 Side Straddle Hops IC
10 Merkins IC
15 Mountain Climbers IC

Mosey to Elm
Find Five Street Lights
at each light:
Over the small hill
Down the big hill
10 Merkins
Back up and over
Move to next light

Doc McS decides he needs a sixth round…
plank-o-ram-a while we wait on the six. followed by 6-inches

Mosey back down the hill
Backward run to the stop sign and circle up in front of target

M100
10 Burpees
10 Mountain Climbers (Cadence Count)
10 Double Squat Thrust Jumps
Repeat until total rep count hits 100. That is 3 rounds plus ten extra burpees. Surprising how foggy the brain is in the gloom
Various six-exercises while we wait for the pax to finish up.

Mosey to Fountains
10 Derkins
10 Box Jumps/Leg Steps
10 Dips
Repeat for three rounds

All-you-got to Cantina 1511

Mosey to the hill behind Firebirds

Triple-Nickel
5 LBCs
Up the Hill
5 Squats
for 5 rounds

Back to Launch for exactly 7 Minutes of Mary
Starting position move of all exercises is 6-inches.

20 Rosalita IC
20 Fluttah IC
20 Dolly IC
20 Opposite elbow/knee LBC IC
Protractor various angles
20 Heels to the Heavens IC
Boat/Canoe

Thine Only Dirty Skine
Great to see some new faces out there: Tiny-Dancer, Toolbag. First to admit you may have been out for a while, however YHC has been suckling the warm insides of the Yoga Studio. YHC believes this is Choppers 4th week. Great work man, keep pushing. To the front-runners today: Doc McS, Goonie, Bucky, Heart Breaker. The reverse hills were no joke, but you all tore threw them like that fajitas YHC had last week. Always rock-solid and steady: Tuna, Van Pelt, Strawberry, Frehleys, Marlin.

YHCs 4-year anniversary. Can finally say YHC weighs less than at start. Iron-Sharpens-Iron, fantastic memories, great friends!

Now i have 1011 pull-ups to do and I’m off to Hot Yoga. Double-Down!

Announcements
Sign up for the Merkin/Pull-up Challenge – 100 merkins achieved already today!
Richard Sheltra 5k/10k Reminder
www.firstgiving.com/ggcckenya – Orphanage/ Boarding school in Western Kenya that came to be to support orphans from HIV/AIDS crisis. Up to > 700 students
Savage Race