5 PAX showed up despite being scared off last week by 200+ burpees courtesy of Lobsta Roll. Disclaimer given, clock struck 7, and we were off for a mosey over to the track and show karaoke on the track.
COP on field
SSH, IW, Low Slow Squat, Cotton Pickers, Mountain Climbers, and Plank Jack
Merkin corners on the track
5x, 10x, 15x, and 20x of called merkin at each corner of the track + a lap after with plank in-between
Called merkins = merkin, wide-arm merkin, diamond, hand-release
To wall for people’s chair + arm press
Lunge walk it out and then Balls to the wall walking back and forth
Mosey to trail
Trail lap (extra credit for Bucky for clean up!) + called exercise at the end – step ups and dips
Mosey to lower parking lot (with the boat). The stumps have been cut in half, making jump ups a whole lot easier
Lower body exercises – Jump ups, one legged squats, calf raises, tire jumps, and donkey kicks
Mosey to cinder blocks – unfortunately there are only 4 blocks left! So audile to rock pile.
Lifting rock – arm curls, overhead press, squat, and John Cusack
Mosey to front parking lot –
Pull ups, jump squats, Sister Mary Katherine’s
Back to parking lot for Mary
LBCs, Flutter, Russian Twist, Big Boy sit ups
Finish off with a sprint
COT
As always, a pleasure to lead. Great to see regulars like Squid and my co-site Q Abacus as well as Bucky (newer to McKee) and Levi (a couple weeks in F3).
Announcements
F3 golf – f3golf.com – supporting F3’s LEAP expansion
Speed for need – f3speedforneed – great opportunity last week at Isabella Santos and this week uptown for the Komen race
About the author