14 PAX (including 1 FNG) made it out to the Crick for some sun and soupy, muggy air. The workout:
Jog Around the soccer field and circle up.
Side Shuffle Hop x15
Good Mornings x15
Imperial Walkers x15
Standard Merkins x15
Mountain Climbers x15
Carolina Dry Docks x15
Sir Fazio Arm Circles x15
Mosey off the field through the woods to the outer perimeter.
Split up into two tribes for an indian run. Each tribe departs in a separate direction and meets at the hill on the flip side of the outer p.
Run over the hill to the parking lot on the other side 10 merkins and return
RunOver the hill 10 Star Jumps and return
RunOver the hill 10 LBC’s and return
Bear crawl to the top of the hill run to the bottom lot 10 prisoner squats
Bear crawl to the top of the hill run to the bottom lot 10 WWII’s
Bear crawl to the top of the hill run to the bottom lot 10 diamond merkins
Back in your tribes and indian run back to the starting point.
Switch the Q to AMTRAK:
Jog to the pavilion and grab a table.
- Step Up x 20
- Derkin Dock x20
- the Dip x20
- Repeat sequence
Job to the rock pile and find a rock that fits your ego, then walk back to the fields. Form a single file line and exercise in cadence:
- The Row x 10
- Overhead Press x 10
- Rock Hard Abs x 10 (lie on your bak with knees and feet elevated, hold rock over chest then lower behind your head, then return using the upper ab muscles
- Line up and throw your rock as far as you can, then bear crawl to retrieve, pick up and throw again until cross the mid-field point.
- Repeat Row / Presses / Abs x 10
- Repeat Rock toss / bear crawl to original starting point
- Repeat sequence of Rows / Presses / Abs x 10
Return the rocks to the rock pile and jog back to the fields.
Mary:
- Homer to Marge x 20
- Skydive / Superman x 20 seconds
- Reverse LBC x20
- American Hammer x20
Name-o-rama:
- One FNG introduced to F3. Nickname is Chowder (spelled with an “er” but pronounced with an “a”).
Announcements:
- July 4th will be a convergence, either at Thin Blue Line or Catalyst
- 2nd annual Trali Run is Thursday June 11th (ignore the date posted on the invite)
Prayer requests were shared, Kanye led the PAX in prayer, then all disbursed for coffeeteria.
