It was a cold, damp night at Thunder 06-Dec-2017. Kudos to those who showed up for EC to do a three-mile run in the rain! Welcome FNG “Big Blue”!
Run to back baseball field parking lot…
Warm Up:
- SSH – 20(IC)
- Fozio Arm Circles 10F/10R (IC)
- Diamond Merkins where hands come off the grand on acceleration upwards – 10 (IC)
- Mountain Climbers – 20 (IC)
- Cotton Pickers – 15 (IC)
- Imperial Walkers – 15 (IC)
Partner – Parking lot work:
Line up in parking lot opposite side of your partner to conduct each exercise towards your partner. When you reach your partner, sprint remaining way to other side.
- Bear Crawl
- Duck Walk
- Crab Walk
- Bunny Hop
- Crawl Bear
- Reverse Crab Walk
Run around the baseball field lined up with partner – Catch me if you can run with 5 burpees and return to parking lot
Stay with Partner for the following:
- Partner Bench Press – Reps of: 20/15/10 /5
- Merkin-Barrels: 5 Parking spaces
Mary:
(There was a request from the Pax to keep Mary a ‘free six zone’ as they did not want to lay down or sit as it was raining…)
- B2W – 20 (IC)
- Diamond Merkins – 20
- Pickle Pounders – 20 (IC)
- Jay Lo – 20 (IC)
COT:
- CSUP – this Saturday. For more details, check out F3 So. Wake FP Page or contact Pikachu
- Prayers for:
- Crab Legs
- Biff
- Unspoken prayers were present this night and those were lifted as well
As always men; it is a humble privilege to lead. Thank you for the opportunity.
