Charge post BRR

Charge post BRR

Three pax showed up for a small gathering of friends at the Charge as the BRR recovery time is taking its toll on F3 this week. it went like this:

SSH X 25

IW X 25

squats X 20

merkins X 20

LBCs X 20

Mosey down to the PDS track for a lap and line up on the goal line for some field work.

1st run: run to the 25, 50, next 25 goal line. do hand release merkins, 5, 10, 15, 20

Lunge walk back to the 50, mosey back to the goal line

2nd run: same run, jump squats 5, 10, 15, 20

bear crawl to the 50, mosey back to the goal

3rd run; same run, Carolina dry docks 5, 10, 15, 20

Broad jump to the 50, mosey back to the goal

Mosey to the stadium steps.

1st set

Bottom: dirkins, 5, 10, 15, run the steps after each set. Top: merkins, 5, 10, 15

2nd set:

Bottom: dips, 5 10, 15, run after each set Top: LBCs, 5, 10, 15

Mosey around to picnic tables

10 step ups each leg

10 inclined merkins

Line up on the wall for people’s chair: 20 air presses, 20 air pumps,

Balls to the wall. 5 hip slaps each side.

Mosey to the parking lot for some Mary to finish up:

flutter kick X 20

Oblique crunches x 20 per leg.

COT.

Naked moleskin:

Just a small gathering of friends today but well worth the time! YHC was thrust into the “Q” role but picked it up nonetheless. Something fun about taking on unplanned leadership. Makes you better! Had actually thought about taking the day off but something said “go”. I guess the bush burned and for good reason. Lesson learned: Follow him and not you.