13 Pax came out to enjoy the new summer heat. With Vanderbeek and Spurrier filling in for our B-day boy 3 Doors.
Vanderbeek Kicked us off with a nice little jog and warm ups.
Run about 1/2 mile to a nice little hill and he was reminded of a bear crawl workout that Crick goers said was never to be done again! How soon we forget. Start at the bottom of the hill, bear crawl to the 1st light post only 200 yards up hill. 10 LBCs , lunge walk to the next light post and 10 LBCs. Rinse and repeat until the top. along way away!!
Then if that hill wasn’t enough lets do 7s with star jumps and LBC up and over the grass hill.
now that everyone’s shoulders and core is crashed, let’s turn it over to Spurrier.
Follow me with a nice run to the bottom of the field.
Wanting to try something new I looked on the F3 site and picked 2 routines I was not familiar with. Burpees Dans looked good on paper! Looking across the field start with 4 lunge walks and 1 Burpee. just go to the end of the field and turn around and do 4 lunge walks and 2 Burpees. Who knew we would be doing Burpees for 20 minutes? again looked good on paper.
After a few 10 counts we lined up and tried the Bridge of pain. 12 of us lined up on our backs and moved a PAX over the top. One asked if we should be on our front or backs. OK? still upset that Rouge chose not to participate, would of been fun.
A little 10 count Mary with Gronk calling a 1/2 mile run and Q ending it with 10 more Burpees that’s all we got!
COT spoken and unspoken prayers and concerns. Great job to all.
