Around the World at The Crick

The shovel flag was planted at the Muddy Crick and 15 PAX including 3 FNGs set off into the Gloom.  Since it is Flag Day and the World Cup, YHC decided to go with an around the world theme.

The Thang:

WARMUP:

• 200m jog.
• Imperial Walkers x 20 count.
• Sir Fazio Arm Circles x 20 count.
• Merkin x 20 count.

THE MAIN EVENT:

• JACKWEB : 1×4 up to 5×20.
• Jog to rock pile, pick a rock the size of your ego.
• Bicep Curls back to the Grassy Knoll, Circle Up
• Russian Twists X 15 with rock.
• Goblet Squats X 15 with rock.
• Pile your rocks in a pyramid.
• Jog to the hill (Everest).

THE MIGHTY MIGHTY SHERPA:

Pair up, carry your partner up the hill.  15 side shuffle hops at the top, jog back down.  Flap jack and repeat.  Chinese Firedrill: Find a new partner, then rinse and repeat.

• Jog back to rock pyramid at the grassy knoll.
• Russian Twists X 15 with rock.
• Goblet Squats X 15 with rock.
• Pile rocks back into a pyramid.
• Jog to the Field.

AUSTRALIA:

• The Kangaroo: bunny hop over the PAX in a low plank line. 2x.
• The Down Under: low crawl under the PAX in a high plank line. 1x.
• Jog back to the grassy Knoll.
• Russian Twists X 15 with rock.
• Goblet Squats X 15 with rock.
• Bicep curls with rock to the field.

STONEHENGE:

Circle Up.  Place rocks in front of you. Plank walk around outside of the circle, doing a merkin at each rock. After one full rotation, reverse directions and repeat.

RICKSHAW (WHEEL BARROW MERKIN) RACE:

Place rocks in a straight line along about 50 feet.  Partner up.  Wheelbarrow the length doing a merkin at each rock.  Flapjack and repeat. Chinese Firedrill: find a new partner, then rinse and repeat.

• Russian Twists X 15 with rock.
• Goblet Squats X 15 with rock.
• Squat and Overhead Press X 10 with rock.
• Bicep Curls with Rocks, while returning them to the rock pile.

MARY:

• World War 2 Sit Ups.
• Russian Twists x 15.

COT

Moleskin:

• Prayers go out for Spurrier’s prayer concern.
• Three new FNG’s: Tebow (Spurrier’s Son), O-flex, and Proper Squat – Welcome to F3 gentlemen!
• T-Claps to Dial Tone for spilling the merlot, also T-claps  to Proper Squat for calling YHC out on bad squat form.
• Time to start thinking about committing to the Fall USMC Mud Run a.k.a. the Super Bowl of F3!