Today’s workout was designed to leave the pax with a reminder of this morning each time they laugh, sneeze, or roll over in bed this weekend. The objective was to work on core strength that is uncommon in our ever softening Country, and but for F3 we’d likely be softening along with the rest of the sad clowns (YHC recommends displays your newly chiseled core with a little pool side reading “Freed to Lead” for explanation of sad clown syndrome available here http://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_2?ie=UTF8&qid=1434727478&sr=8-2&keywords=f3)
Warmup: Disclaimer delivered for two FNG’s and jog over to opposite parking lot for 25 side straddle hops, 20 imperial walkers, 5 really slow good mornings, 20 mountain climbers and hold position for 15 merkins
The Thang: Mosey over to fence for modified ascending testicles (feet to fence to get body inclined to approx. 30 degrees, 10 derkins and then raise to a full balls to wall hold for 15 count in cadence) 25 American Hammers, 20 Freddie Mercurys, 20 LBC
Count off 1s & 2s, First group bear crawls about 50 yds around the parking lot and then sprints the remaining 150 yds. Group 2 does cycles of 10 burpees, 15 merkins, 20 LBC. Flap jack
Over to Fence again for another round of modified ascending testicles, 20 count low slow flutter, 20 hello dollys, 20 Reverse LBC
Back to the lot, group 1 partner wheel barrow for 25 yds, switch partner 25 yds, sprint 100 yds, finish out the last 50 yds with wheel barrow walk 25 yds each partner. Group 2, 20 LBC, 20 American Hammer, 15 Merkins. Flap jack
Over to fence for one more round of modified ascending testicles, 20 Hammers and 15 Mercurys
Recover on the jog to tennis courts. Partner up and bullfrog across two courts (legs held by partner like wheel barrow position, jump yourself forward across the courts with merkins). Flap jack
Circle up for Mary – Low on time and two FNG’s to name so only one round of 20 count Ukrainian Hammers. Welcome FNG’s Stripes and Rameses
Announcements – 4th of July convergences at two Raleigh locations. Deadbolt is competing in the Peak City Pig Fest. Come out and support him.
Prayers – Continued prayers for Howard’s recovery. Good to have him back in the gloom. Prayers for the families and friends of the Charleston victims
