Up and down Gma- ouch!

Up and down Gma- ouch!

The Pax slowly started to emerge from their warm urban chariots, gathering with mumblechatter, greetings, and handshakes.  The gloom was chilly at 32 degrees but not too bad for Feb.  All seemed ready for a variety packed beatdown.  Disclaimer stated, and we were off.

Warmup- catch up with our moseying resident foot shuffler.  One day we’ll rope him in.  #sadclown

Swing back by the chariots to pick up Funky Cold and Semigloss #alarmfail then down to the field.

SSH x 25

Merrkin x 15

Low slow Squat x 20

Diamond Merkins x 10

Imperial Walker x 20

Wide-arm Merkins x 15

Partner up for Run:  400 at 50-75% then another 400 at 100+% push each other.

Plankarama

G-ma Mountain Tour of Duty- Up -1 merkin, down and back up, 2 merkins, down and back up, 3 merkins, etc to  we get to 10.  Ouch!

Mary- LBCs x 25, Slow Flutter x 15, Something Pop Tart lead (Can Opener?), Dolly x 20B

Back with Partner- 20 decline merkins on Pt back while in plank (flapjack), 15 Shoulder presses using PT legs with Pt in plank (flapjack), 100yd out and back.  Rinse & Repeat

25 yd walking lunge, 5 Burpees, 25 yd Broad-Jumps, 5 Burpees, 25 yd Bear Crawl, 5 Burpees, 25 yd Crabwalk, 5 Burpees. back to goal line 1 AYG 100 yd dash.

Back to Parking lot.

COT

Naked Moleskine:

Joker emailed me last night  about how much Hill work I had planned.  I told him some…Up and down a few times.  My math on “a few” may have been slightly off.  Under promise and Over achieve.  Gma is one tough lady.  She’ll whip you into shape, fo sho.

Good thing we did the 400s before Gma.  The pax is fast.  Love to see us push each other out there and compete.  #ISI

Lots of mumble chatter from our favorite toasted morning pastry (PopTart).  So YHC invited him to lead a interested Ab exercise called the Can Opener.  Imagine somewhat of the famed diving board trick but on land, on your back.  Thanks PopTart.

Puddin’ was in short sleeves, a nice gray one I think, well, at least it was in the beginning.

The Pax didn’t seem to like the Shoulder presses with your partners legs….what was it?  Too awkward, too hard, what?

Any comments are welcomed….we had a great group this am.  Thanks for letting me lead, Header.

Announcements:  F3 5 year anniversary celebration on March 5, sign up online.  Also Joker is leading efforts for a cookout at Alexander Youth Network on Mar 5th as well.  Stay tuned for details.