This Is Not A Ladder

This Is Not A Ladder

The shovel flag was planted (although most never saw it), and 23 pax started their mid-week workout. Jog one lap around parking lot and one lap around the perimeter of the baseball field.

COP:

• Diamond Burpees x 10 OYO
• SSH x 25
• Shore Shoulders x 10 each direction (YHC forgot you’re supposed to squat too)
• Mountain Climber x 20
• Plank Walk L/R
• Walk out merkins x 10 OYO

Mosey over to the bleacher area.

Upper Body Circuit:

• Round 1: Derkins/Dips/Incline Merkins x 20 each
• Round 2: Derkins/Dips/Incline Merkins x 15 each
• Round 3: Derkins/Dips/Incline Merkins x 10 each
• Round 4: Derkins/Dips/Incline Merkins x 5 each

Jog over to entrance to SCMS and form 2 single file lines. Indian run over to Rosecliff Dr.

The rest of the workout was spent on the Rosecliff hill.

• Continue running up and down the hill performing the following exercises:
• Burpees at top; Jump squats at the bottom
• Switch to flutters at the top; heels to heaven at bottom

Indian run back to SCMS.

COT

Moleskin:

• Hopefully today’s workout offered something for everyone. There was strength training for the 0.0 club and hill running for the thoroughbreds.
• YHC planted the flag in the middle of the soccer pitch before everyone arrived at the workout. Midway thru COP, I decided to call an audible and direct everyone to Rosecliff instead of the soccer field.
• The pax were confused at the beginning of the hill work. Keep doing the same count until YHC calls a switch. This is not a ladder exercise.
• T-claps to everyone. Special shout out to 49er and Slim Fast who were crushing the hill.
• Semi-gloss managed to keep his shirt on the entire morning. So did Donkey Kong.
• Speaking of DK, he kept asking for Jack Webb’s and bear crawls. No thank you.
• Brown, Chanel, Fireman Ed, Semi-Gloss and YHC all loosened up swinging KB iron. Schnitzel stretched properly and watch us.
• Thanks Skywalker for the send-off.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• 3^rd F’s on Wednesday: Aftermath (Piper Glen Starbucks at 6:30) and Threshold (Southpark Bojangles at noon)
• F3 Dads – Launched this past Saturday with 100 participants. It will run each Saturday the whole summer.
• Pay attention to the weekly email and/or Twitter in case there are adjusted schedules on July 4^th.