Keeping it out of the mud

Keeping it out of the mud

11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51.  A little cool as we began but we quickly warmed up and put in a solid 60 minutes.  Here’s how the morning played out:

Abacus on Q

Jog to soccer field parking lot and circle up for COP:

• SSH x 25 (IC)
• IW x 25 (IC)
• Squat x 25 (IC)
• Merkins x 15 (IC), hold plank
• Peter Parker x 20 (IC)

Mosey over to entrance of park parking lot for instructions:

• Run to Fire Station (approx 1/2 mile), plank it up until all PAX arrive (RHH, RLH, LHH, LLH, 6 in)
• 25 Merkins, 25 Squats
• Run back to McKee Rd elementary
• 25 Merkins, 25 Squats
• Plank it up until all PAX are done

Head over to playground for a little circuit work:

• Rd 1 – 10 Pull-ups, 20 Dips, 20 Decline Merkins
• Rd 2 – 10 Pull-ups, 20 Dips, 20 Incline Merkins
• Rd 3 – 10 Pull-ups, 20 Dips, 20 Knee-ups

Mosey over to school wall for PC:

• PC x 60 sec (Hands out front, Hands over Head)
• Lunge walk to sidewalk
• PC x 60 sec (LL up, RL up)

Turn it over to Dirty Bird for 2nd half:

Jog over to track

• 4 pt squat/lunge x 20
• Lap around track
• 20 knee jumps, 30 sec high knees (Rinse & repeat x 2)
• Lap around track
• 20/15/10 squat/calf raise combo
• Lap around track
• 10 merkins, 10 wide-arm merkins, 10 diamond merkins (Rinse & repeat x 2)
• Lap around track
• 5 burpees OYO/10 burpees OYO/AMRAP burpees x 60 sec
• Lap around track

Mosey over to bus parking lot for 6 MOM (PAX selection)

• Flutter x 20 (IC)
• Dolly x 20 (IC)
• Protractor
• 50 LBC OYO
• 20 Back Scratchers (IC)
• Round of Boat/Canoe
• CCV x 10R & 10L (IC)

Mosey back to launch point with stop in parking lot for team relay

COT

Moleskin:

• Soccer fields and track infield were pretty soggy so YHC and Dirty Bird kept the PAX on the blacktop.  You’re welcome.
• Guest appearance by Chelms in the far South realms after a little prompting from Far Side.  Requested a 9:30/10:00 start time in anticipation of warmer temps but request was denied.  Strong effort none the less.
• Far Side is bouncing back quickly from his back surgery.  Moving quickly around the track.
• Ocho Cinco and Lobster Roll out in front along with Chelms on run to Fire Station.

Announcements:

• Chelms and YHC organizing a team to participate in 5K/10K race for Brain Tumor research at Freedom Park on 3/22.  Raising money in honor of our brother, Bill, who is in year 2 of battle with brain tumor.  Any and all participation is appreciated.
• Still a few spots available for final BRR team this fall.  Contact Baracus if interested.
• As always, an honor and a pleasure to lead a strong group of men in a work-out with F3.