Seven PAX were primed and ready for a 16 themed workout & with no FNGs we were off with minimal disclaimers.
Warmup: SSH 16, GM 16, IW 16, Windmill 16. Run a lap in parking lot then 16 man makers in field before off to baseball field to begin the real work.
The Thang: Bear crawl from home base to 1st base, 16 merkins
Crabwalk back to home, 16 monkey humpers
BTW 16 count x3, mosey to 2nd base
16s- Start at 2B- 1 Imperial burpee, run to CF for 15 sumo squats then 2 & 14, 3 & 13, etc, etc
Mosey back to back of parking lot–
Chain Link (follow the leader and relay exercises to brother following you)– Start with plank, then paint the lines with star jump each tip, 16 rock curls (x3), 16 rock bent over rows (x3), 16 rock overhead press (x3), 16 MCs, 16 nipplers, 16 CDD, paint the lines with merkin each tip, jog to picnic tables…
16 LR stepups, 16 dips, 16 LR stepups, 16 dips, People’s Chair until all finished
Mary: 16 LBCs, 16 Protractor (x4), 16 American hammer, 16 modified Freddy Mercurys, 16 plank hold, low plank hold
Psalm 16:1 “Protect me, O God, for in you I take refuge.”
Announcements: Thanksgiving and Black Friday workouts on website, F3 Dads 12/3, Christmas Party 12/19
Prayer Requests: LH (Pothole’s father in law) & Gil (Dabo’s friend) both in hospital.
YHC took us out. See you next time out brothers!
