Fatherbum???

Fatherbum???

On a muggy morning, 27 guys posted for a mid-week workout at Death Valley. Start with a jog around the parking lot across the parking lot. Head down to the baseball field.

COP:

• SSH x 41
• Mountain Climber x 25
• Burpees x 41
• IW x 25

Mosey over to the bleacher area.

Circuits:

• Pull ups x 20
• CDD x 20
• LBC’s x 20
• Repeat for 3 rounds

Partner up for leg circuit:

P1 – Perform called exercise

P2 – Run to outfield foul pole and back

• Round 1:  Side step ups L
• Round 2:  Side step ups R
• Round 3:  Butt raises L (lay down and 1 foot on beach and other foot in air, raise and lower hips/rear)
• Round 4:  Butt raises R
• Active Recovery: Deep squats each round until everyone finishes

Mosey to open field behind the T-ball field

Mary:

• Deck squats x 10
• Flutters x 20
• CCV x 15 each side
• 1 legged Dolly x 15 each leg
• Merkin wave x 3-4 rotations

Line up along fence for the Triple Nickel:

• Run across field to other fence
• 5 jump squats
• Run back
• 5 hand release merkins
• Do this 5 times

Jog over to edge of field and circle up again.

Push-o-rama:

• Regular Merkin x 10
• Wide Arm Merkin x 10
• Ferkins (Finger tip merkins) x 10
• Diamind merkins x 10
• Burpees x 10

Run back to the lot along the trail behind baseball field.

COT

Moleskin:

• The best line of the day was actually during the pre-KB work. It went something like this. TR: “The key is to clinch your butt and tighten your core like you’re bracing for a punch.” Bulldog: “I spend all day that way…like I’m ready for prison.”
• Apologies to the pax for my last minute push-o-rama. I realized that I completely left out an entire segment of my weinke. The first thing I thought of was merkins.
•  T-claps to our FNG Fatherbum (hospital last name Motherhead).  The group did not bring it’s A game today in the naming department, and this is the result.
• Again Semi-Gloss was begging for 1 legged burpees, partner based this time. Sorry to disappoint, SG.  I’m not doing that.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• Compass: New book (Epic) series starts this week. Watch Twitter for more info.
• F3 Olympics – 6/14
• F3 Pool Party – 6/14
• F3 Dads – Will begin 6/21 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.
• KB clinic at The Rock this Saturday at 6:00. Will be led by Byron.