Manic Monday

Manic Monday

13 men showed up for a manic Monday at #F3BaseCamp. The goal was to stay on the move. Think we did that.

The Thang

Little baby jog for one lap around parking lot. Lap #2 we threw in some high knees, butt kicks and carioca right & left.

Mosey to the front parking lot for COP:

• SSHs x 10 IC
• Merkins x 10 IC
• IWs x 10 IC
• Mtn Climbers x 10 IC
• Low Slow Squats x 10 IC
• SSHs x 10 IC

Run from SCMS to grassy knoll on side of 51:

• Triple nickel – 5 reps of jump squats at top, 5 reps of merkins at bottom, 5 times up the hill
• Jacobs ladder – 7 times up the hill with increasing number of burpees 1-7 each time
• 5 sprints up the hill
• 5 backward runs up the hill

Mosey back to the front of the school for some push-o-rama:

• Merkins x 10 IC
• SSHs x 10 IC
• Wide-arm merkins x 10 IC
• SSHs x 10 IC
• Military merkins x 10 IC

Mosey down to home plate on the baseball field for some speed work:

• Infield single
• 1st to 3rd
• Tag up to home
• Double
• Score from second
• Triple
• Tag up to home
• Inside the park homer

Mosey out to CF for Mary:

• LBCs x 10 IC
• Flutters x 10 IC
• Dollies x 10 IC
• High Flutters x 10 IC
• Rosalitas x 10 IC
• LBCs x 10 IC
• Elbow plank for 1 minute

Time for a couple of foul pole to foul pole AYGs.

COT

Moleskine

Great group of men at #F3BaseCamp who pushed themselves hard throughout the workout. Everyone moved with a sense of purpose and made quick work of the hill on 51. Without question everyone out there this morning is ready for a regular intensity workout. #PrimeTime

Thanks for the opportunity to lead.

Announcements

See Champagne for Area51 tutoring opportunity.