“I Thought This Was A Moderate Workout”

“I Thought This Was A Moderate Workout”

15 men posted for what was thought to be a moderate workout. Dora expressed differently early on so the workout was aptly titled. After the brief disclaimer, we got down to business.

COP:
5 burpees OYO
SSH x 20 IC
5 burpees OYO
IW x 20 IC
5 Merkins OYO
Monkey Humpers x 10 IC

Partner Up(like size bell) for CMIYC
P1 farmer carry the two bells, P2 x 10 merkins, catch up with P1, flapjack until 1 lap around school completed.

Head to track and keep same partner: P1 does called KB exercise, P2 runs lap around track. Flapjack until both partners have completed 1 lap and KB movement. Called KB moves: 2 Hand Swing, Goblet Squat, Upright Row, Two-Hand Press.

Mosey to playground:

Three exercises: Pullups, Jump Squats, Dips. Do 10 reps of each in order, then 9 reps of each, then 8 reps each, keep going in descending order until 1 rep of each completed.

Head to the wall for some People’s Chair:

Hold for 1 minute
x 25 Arm Raises IC

Jog to mini field for more partner work:

Round 1: P1 does LBC’s, P2 runs to midfield for x 10 merkins. Flapjack until 100 combined reps of LBC’s completed.

Round 2: P1 does heels to heaven, P2 runs to midfield for x 10 wide arm merkins. Switcharoo until 100 of heels to heaven completed.

Round 3: P1 does Mtn. Climbers, P2 runs to midfield for x 10 carolina dry docks. Partners switch off until 100 Mtn. Climbers completed.

Head back to parking lot. About 1 minute left, so line up at one end of the lot. AYG to the other end, toy soldier back to starting point. 8:00, that’s it!

Moleskin:

Great job today men,everyone put in great work. Good to see some newer guys that joined up the past few weeks make it back out. Road Runner was a site FNG so it was great having him out there. Hope everyone liked the KB’s mixed in, I tried to keep that part fairly simple. Mermaid went through some knee surgery recently, looked good out there brother, hope you’ll back to your regular running soon. Pong hung in ther e although he started feeling sick part of the way through. Thanks for coming out and supporting the site guys!

Announcements:
Multiple AO’s are having a community service convergence next Saturday the 14th at Providence Presbyterian Church starting at 7:00 a.m. Drop in to help as able throughout the day. The Church is celebrating its 250th anniversary and the mission of the F3 group will be to rebuild the stone wall around the cemetery. Lunch will be provided and, as a bonus, Haggis has agreed to do 5 burpees for every FNG that posts at the service project.

Red Light and Blue:

Also next Saturday the 14th to benefit Charlotte Bridge Homes as a way to give back to the military. It’s a great way to get introduced to GoRuck event. Goes from 9:00-3:00 on Saturday with the afterparty at Draught near B of A stadium. Friday night there is a War Stories and Free Beer event where one of cadre will speak of he experiences while in battle.

Thanks Dora for the great prayer to take us out.

Gullah