27 men showed up at Flash this morning, no FNGs this time.
I had no plan other than go heavy on the upper body, and I think at succeeded……..
Ran around the parking lot at the front then went back to the starting point for COP.
Plank waiting for the six.
SSH IC x 30
Decided to introduce the UC Pax to Plank Webb’s it went like this:
Pax gather in small circle holding the plank for the entire exercise. Start with plank position, do 1 merkin and 4 shoulder taps, then 2 merkins and 8 shoulder taps, then 3 merkins and 12 shoulder taps……..all the way up to 10 merkins and 40 shoulder taps. Noticed some reluctancy in the beginning of this exercise which it grew into a chorus of grunting, not sure if was a hit or not, may need to try it a few more times to see.
Mosey to the front parking lot run to each light and do 5 merkins to go all the way around then sprint back to starting point and gather pax, did some flutters while waiting on the six, did about 50 reps.
Mose to the front of the high school and grabbed some bench Planked it out with head close to bench for a 6 position move: hand on the bench, other hand on the bench, bring first hand down back to the ground, other hand to the ground and do a merken, we did this IC x 15.
Then we turned around with feet facing the bench, one foot on bench, other foot on bench do a push up, back to plank repeat IC x 15.
Mosey to the Hill to the side of the high school, do 10 merkins, 10 wide arm, 10 diamond, run up the hill 5 times, going around trees, rock, power boxes and doing 2 burpees the first time back down, increasing by one burpee working all the way of to 6 burpee then repeat the 10,10,10 merkins from the beginning. Did Hills to Heaven waiting for the PAX.
Mosey to grassy area in front of the middle school for some Jack Webbs to finish killing the shoulders and pecks.
Went back to launch for COT.
Thank for the opportunity to lead this group of men, was good to see some faces I haven’t seen in a while as well as new faces among the PAX. Solid effort by everyone, I hope everyone enjoyed the workout. I think we did over 260 Merkins, will definitely feel this one, and I hope everyone comes back to F3 and we don’t have any Orvilles.
Sanctuary every Monday 7:30 pm at Brooklyn Pizza Parlor in Wesley Chapel.
Posse is helping Shake and Bake move on April.
Thank you Moneyball for taking us out.
Have a great week brothers,
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