A pre-game temp of 62 degrees made for a busy Jaycee parking lot of incoming PAX cars. 18 F3-looking dudes arrived seeking exercise. Even Myrtle found someone to pick him up so he could be there to watch us work out. TARP returned from a nasty bout with sickness to hand over the keys to his Zero Hour kingdom for a 45-minute spell. These are the Days Of Hour Lives.
WARM-UP/COP: Quick jog to lower parking lot & back -> SSH x 25 / Burpees x 10 / Imperial Walkers x 20 / Mountain Climbers x 20 / Good Mornings x 20 / Merkins x 15 (dramatic Epoxy-Myrtle standoff ensues…PAX holds its collective breath…Myrtle blinks..#merkinoff2015)
THE THANG: Jog perimeter road -> Walking Lunge Squats for ~ 25 yards -> jog perimeter road -> stop at speed hump for Monkey Humpers x 10 -> jog perimeter road & arrive at rear parking lot
Find a friend for Partner Carry ~50 yards to tennis court parking lot
Entire PAX tackles Big Mo Mulch (for the record, our mulch pile is GONE..not a problem for now with planting season over..TARP is making some calls) downhill & back to top
Partner 1’s assault Big Mo Mulch while Partner 2’s perform AMRAP Prisoner Squats (flapjack)
Partner 1’s assault Big Mo Mulch while Partner 2’s perform AMRAP Alternating Lunges (flapjack)
Partner 1’s assault Big Mo Mulch while Partner 2’s perform AMRAP Star Jumps (flapjack)
Bear Crawl across parking lot > Crab Crawl back
Bear Crawl across parking lot > Bear Crawl back
Bear Crawl across parking lot > Gorilla Walk back
Run to sand bags & grab one for the inevitable…TARP Gun Show
Shoulder Presses x 15 / Curls x 15 / Tricep Extensions x 15 / Bag above head for PAX 5-count
Shoulder Presses x 10 / Curls x 10 / Tricep Extensions x 10 / Bag above head for PAX 5-count
MARY: LBC’s x 25 / 6″ leg hold with PAX 5-count / Flutter Kicks x 20 / Michael Jacksons x 10
~FIN~
ANNOUCEMENTS:
See F3 website for Thanksgiving & Black Friday workout options this week
See TARP &/or access the F3 website google doc & sign up to Q this here workout
Always a pleasure to lead when my number is called. Thanks for your willingness to follow.
-Rogers out
