Watch Out For Snakes

Watch Out For Snakes

Lap around parking lot with some high knees and butt kicks

 COP:

• 10 burpees 
• SSH x 26
• Slow squat x 15
• IW x 26
• 1 legged burpees x 5 (R)
• Slerkins (slow merkins) x 20
• 1 legged burpees x 5 (L)

Little baby jog over the the hill (which looked more like a jungle)

Jacob’s ladder

• Group 1:  Run hill 7 times while laddering jump squats (1-7) at top
• Group 2:  Flutters (mix in some LBC’s as needed)
• Flapjack

Over to the baseball field for

Extended Mary (compliments of 49er)

• Heels to Heaven x 20
• Cumberland County Viaducts x 13 R/L
• Prairie Fire Mary x 10 R/C/L
• Old school sit ups while partner hold feet and planks – 30 seconds each
• Flutter x 25
• LBC x 25

Mosey to football field

Serpentine to other end of field and back with lots of karaoke, forward runs, backwards runs

170’s 

• Break into 3 groups
• Starting in one corner, run back of end zone to back of end zone, then across field (roughly 170 yards)
• 1 group runs while other 2 recover
• Groups take turns as they keep going around field
• Only time for 2 full laps

Moleskin:

• The hill was in serious need of weed wacking attention.  The cries began immediately “Watch out for snakes.”  Any volunteers for an F3 AO maintenance QIC?
• You can thank 49er for the extra ab work today.  He admits he hates ab work.  He also posted in a backblast yesterday that he was looking forward to a “rest” at Death Valley today.  #thatswhatyouget
• Everyone worked hard on the 170s.  Those really sucked the O2 out of you, but everyone looked strong.
• YHC heard some moaning about getting dirty as we spent a lot of time on our backs.

Announcements:

• HDHH tonight – possible venue change so look for updates on twitter later today
• New Saturday workout (Outland) starts 7/13 at Sun Valley HS in Indian Trail.  Area 51 workout will converge with Outland for this Saturday.
• Pig pickin this Saturday.  If you haven’t RSVP’ed to Bugeater, do so ASAP.
• First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18.  Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
• If you ordered an A51 T-shirt, they’re in and look awesome!.  Mall Cop is coordinating delivery at workouts over the next week.  Check your email for delivery locations.