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 2nd 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 2nd F opportunity.
  • 3rd 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.

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Tiger-Rag
Tiger-Rag
7 years ago

One month after busting this one up, it’s time to do it again. Need some Pax to step up to lead a new one. Get up with Skywalker.

Had to double check Harley was doing the decline merkins on my back. Hollow like a chocolate bunny. I don’t think he had to look on the flapjack. #junkinthetrunk

Skywalker
Skywalker
7 years ago

Aye. Tweet me if you want to help us plant a new workout. @Skywalker_F3

Bananas
Bananas
7 years ago

Once we figure out those one handed diamond slerkins it’s on like donkey kong!!!

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