After 17 weeks since my virgin F3 post at The Crucible (with thanks to Wilson) YHC finally stepped up to Q (with thanks to Man Ram getting in my face). It was time to give back. Nine Pax joined me on a cold, breezy morning to start the week off right. After introductions and giving no disclaimer as there were no new men, we began.
The Thang:
Side Straddle Hops x 25
Good Mornings x 25
Imperial Walkers x 25
Mountain Climbers x 25
Half-mile Indian Run down Valley Estates Drive to Rangecrest Road
Divide into two groups of 5, group 1 runs to crest of Rangecrest Road while group 2 enjoys burpees AMRAP, flapjack
Rinse/repeat with monkey humpers AMRAP
Rinse/repeat with merkins AMRAP
Rinse/repeat with prisoner squats AMRAP
Half-mile Indian Run back to Williams Park Picnic Shelter
Dips x 25
Alternating left/right step ups x 25
Prisoner squats x 25
Rinse/repeat w/monkey humpers x 15
Rinse/repeat x 10
Mosey to parking lot for Mary
Low Back Crunces x 25
Rosalita x 25
Freddie Mercuries x 25
Burpees x 10
Circle Up
Name-a-rama
Announcements: The Forum at noon at Sola, Christmas party on 12/22/14
Prayer Concerns/Ball of Man
Thanks to Wilson for introduction to F3. It has begun changing my life – the fitness, the fellowship, and the faith – what a combination. It was an honor to Q this morning. Thanks!
