Polish or Turkish Get-Ups?

Polish or Turkish Get-Ups?

YHC pulled into an empty parking lot 10 minutes before launch.  BOG was the next to arrive followed by the rest of the PAX.  There were 4 over achieving PAX who ran to the site (Mermaid, Dory, Sacagawea & the late arriving Scabby).  YHC got a little “trigger happy” and the PAX departed before Scabby arrived.  No worries as Scabby appeared during COP.

The Thang:

Run from launch to parking lot on 51 by McDonalds for COP

COP:

SSH x 20 IC

Burpee x 5 OYO

Merkin x 20 IC

Burpee x 5 OYO

IW x 20 IC

Burpee x 5 OYO

Shoulder Touches x 20 IC

Burpee x 5 OYO

Mosey to parking lot next to Palatine Hill & partner up

Partner 1 performs exercise while partner 2 runs to end of parking lot and back.  Flap jack and partner 2 continues exercise while partner 1 runs to the end of the parking lot and back.  As a team both partners complete the number of exercises called out

Round 1: Merkins x 100

Round 2: Dry Docks x 80

Round 3: Elbow Planks (1 round each)

Mosey over to the base of Palatine Hill

Run to the top of Palatine and do 10 “Polish” Get-ups.  Run down side of hill and around to the base and do 15 Squats.  Total of 5 rounds.  After round 2, modified to 5 “Polish” Get-ups and 10 Squats.

Mosey over to parking lot next to Cabo’s Mexican Restaurant for one round of reverse suicide runs.

Run to launch lot

5 MoM:

LBC x 40

Heels to Heaven x 20

Flutter x 20

X’s and O’s x 10

Elbow Plank – 1 minute

Moleskin:

Strong group of men today at #F3Centurion. YHC tried to fake out the PAX by running past Palatine Hill.  There was some chatter when “Polish” Get-ups were announced.  YHC did not realize they are actually called Turkish Get-ups.  The PAX avoided all fire ants and the heavy rain which is was a plus. Sending our best out to Rip Curl who pulled a muscle during the work out.

Announcements:

Remember that there is more to F3 than just the 1st F.  Explore opportunities to participate in 2nd and 3rd F groups.

Volunteer Opportunity – Brookstone School is looking for volunteers to tutor, read and spend time with its students.  Hannibal has details if interested.