On behalf of Crab Cake…
24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
Imp .Walkers X25
Parker Peters X25
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground
4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat
Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence
Jog back to soccer fields for Mary
For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush
Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.
TClaps to all there with the Ruck Sack
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