The shovel flag was planted and 7 of the Area 51 Pax that were not headed for beach this weekend posted for their holiday weekend beat down.
The Thang:
COP
Circle up on the field for the warm up:
- SSH x 25
- IW x 15
- LBCs x 15
Partial Murph Workout
Move to the track for 3 Laps-3/8 mile
Mosey to playground:
- 10 Pull Ups
- 20 Merkins
- 30 Squats
- Plank
10 Count
- 10 Pull ups
- 20 Merkins
- 30 Squats
- Plank
10 Count
- 10 Pull ups
- 20 Merkins
- 30 Squats
- Plank
10 Count
Move back to the track for 3 Laps-3/8 mile
Mosey to the playground:
- 10 Pull ups
- 20 Merkins
- 30 Squats
10 Count
- 10 Pull Ups
- 20 Merkins
- 30 Squats
Move back to the track for 2 Laps- 1/4 mile
Mosey to school and grab some wall for the People’s Chair aka the “Semi Gloss”
- Round 1: Arms overhead
- Round 2: Arms out in front
- Round 3: Arm raises x 10
Mosey to the concessions area for circuit work:
- Step ups x 20 (10 each leg)
- Dips x 10
- LBCs x 15
- Repeato for a total of 3 rounds
Mosey to field for our friend Jack Webb
- Round 1: Up 5
- Round 2: Down 5
Time for Mary:
- Rosalita x 15
- Dollys x 15
- Heels to heaven x 15
- Freddy Mercury x 10
- 5 Burpees OYO
- 3 minutes left, finish with as many merkins to close it out strong
Moleskin:
- When planning the workout this week, YHC wanted to something to honor the Memorial Day Weekend and so a half of the Murph workout was planned: running 1 mile; 50 pull ups, 100 pushups, 150 squats
- Strong effort by the Pax knocking out the half Murph workout, looking forward to doing it again
- Not a lot of mumble chatter this morning, the Pax was too focused
- Tclaps to Low Tide (Larry Bird) for trying to lap us which motivated High Tide to step it up so not to be passed by his 2.0
- It was a privilege and an honor to lead, thank you.
Announcements:
- Stay tuned to Twitter feed for Memorial Day workout schedules
- F3 Dads starting June 14, more info coming soon
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