A Tour of the School Grounds

A Tour of the School Grounds

WARM UP

Side Straddle Hop x 20

Imperial Walker x 20

Potato Pickers x 10

Merkin x 10

Plank Jack x 10

THE THANG

Partner up – Mosey to the soccer field

Partner 1 run across field 3 jump squats / Partner 2 Carolina Dry Docks then flap jack – 100 combined Carolina Dry Docks

Mosey to the rocks

Curls

Partner 1 Curl / Partner 2 down the hill 3 Burpees then flap jack – 100 combined curls

Tricep Press

Partner 1 Tricep Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Tricep Press

Shoulder Press

Partner 1 Shoulder Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Shoulder Press

Mosey to the benches

50 Dips on your own

Mosey to the wall – Air Press x 50

Partner 1 down the stairs 3 Merkins / Partner 2 Donkey Kicks then flap jack – 100 combined Donkey Kicks

Mosey to front of school

Partner 1 run half lap / Partner 2 Step Ups then flap jack – 100 combined Step Ups

Mosey back to the start

4 Sprints

MOLESKIN

18 PAX showed up on a perfect morning ready to work .  With the temperature in the high 50’s we ran a warm up lap, circled up for some warm up exercises and then we were off to tour the campus.  I heard some grumbling at our first 2 stops — “wet grass on the soccer field” and then, of course, “uneven terrain” during the hill work.  Moneyball was quick to remind us that there is “83,000 miles of pavement” on the campus and no need to go off road.  In all seriousness, I hope his ankle roll wasn’t too serious.  We were all treated to some, uh, nice poses, from Shop Dawg while we were doing dips on the benches.  As always, I was impressed with the groups effort.  These guys always inspire me to work harder and I appreciate that!  Thank you Hollywood for assisting with some cadence counts when I could barley breath!    I was glad we had a few extra minutes at the end to run sprints.  Ole MacDonald was digging deep and going back to his glory days on the football field by finishing at or near the top in each race – RESPECT!  I always enjoy the comradery and working out with such a great group of guys!

ANNOUNCEMENTS

• Tonight: 3rd F Sanctuary at Brooklyn Pizza – 7:30 pm
• Gator Cub expressing his appreciation for the group.  Well said!  RESPECT!
•  F3 Union County shirts on sale:
  • https://f3.mudgear.com/products/f3-union-county-pre-order?variant=6817522113