Thank you sir, may I have another?

Thank you sir, may I have another?

The shovel flag was firmly planted, and 44 PAX (including 2 FNG’s) started the day off right.         

WARMUP/COP:

• Little baby jog to the teacher’s parking lot. Shhh, don’t wake the neighbors.
• One-legged burpees – OYO 5R/5L
• Imperial Walker x 25
• SSH x 35
• One-legged burpees – OYO 5R/5L
• Plank and count off
• Half of group go with Donkey Kong and half with YHC (switch half way at the PAX exchange zone)

Donkey Kong’s lead:

Run to track and line up on field sideline

• Bear Crawl x 50 yards
• 10 Burpees
• Crab Crawl x 50 yards
• 10 Burpees
• Lunge walk x 50 yards
• 10 Burpees
• Backwards Bear Crawl x 50 yards
• 10 Burpees

Plank-o-rama

• Right Hand/Leg High
• Regular
• Left Hand/Leg High
• Regular
• Right Hand Balboa
• Left Hand Balboa

Jack Webbs (1 Merkin + 4 arm raises incrementally)

• Group 1 up to 7 Merkins/28 arm raises
• Group 2 up to 5 Merkins/20 arm raises

Run to Concession Stand

• Peoples Chair w/ Raised Arms x 1 minute
• BTW x 5
• Group 2 did manage to get in Jack Webb set #6 (6 Merkins/24 arm raises) at the end

Stagecoach’s lead:

Run to baseball field area

• 20 Dips
• 10 Supine Pullups
• 15 Rail Hops (if you’re OCD like me, add 1 so you’re even on each side)
• Rinse and Repeat

Migrate to shallow right-center field

Push-o-rama:

• Wide arm merkins x 10
• Staggered right arm merkins x 10
• Staggered left arm merkins x 10
• Partner derkins (PAX 1 plank; PAX 2 decline merkins) x 10
• Firkins (fingertips merkins) x 10  #buildingstrongfingers
• Diamond merkins for group 2 (you can thank TR who was begging for ‘em) x 10

Broad jump burpees from center field to the left field foul pole.  #realcrowdpleaser

Jog up the hill to find a piece of wall

• People’s chair x 60
• Wall Plank
• Wall mountain climbers

Entire group come back together at the end for DK’s slow flutter special x 40

COT

Moleskin:

• The one-legged burpees were a hit to start off COP.  In fact, that’s why YHC added a second set after SSH.
• Apparently DK’s group 1 was stronger as they managed more Jack Webb sets.  Plus, that group pleaded for some diamond merkins in push-o-rama.  I even heard a call for one-arm diamonds, although no one stepped up on that.
• YHC called out by PAX for cadence and movements getting out of sync in 2^nd round of push-o-rama.  #wastedarms  #QICgotbusted
• Lively bunch this morning…lots of #mumblechatter.
• Nice work by all.  Welcome to the 2 FNG’s today.  Hope you enjoyed the workout and come back for more.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market.  Great 2^nd F opportunity.
• 3^rd F workouts:
  • Yardstick – Southpark Panara Bread; Thursdays at 0630; see Hops with questions
  • Compass (True Measure of a Man book study) – Chick-fil-a Arbotetum; Fridays at 0630; see Stone Cold or Bulldog with questions
• Signup for Fall mud run by 5/25
• F3 Dads each Saturday in June…more details coming soon.
• New Monday workout (DMZ) at Carmel Middle School starts 6/3.
• New Saturday workout (name TBD) at McAlpine Elementary starts this week, 5/25.