12 did a fly-by at the Danger Zone this morning and conquered the Monster Mile. And Isn’t It Ironic that YHC lived up to his F3ForgeAward by continuously bumbling the cadence counts. I just love Alanis Morissette.
Jog around parking lot to BB Court:
SSH x 20
Good mornings x 20
Imperial walkers x 20
Super-sized Sir Fazio Arm Circles x 10 each way
People’s chair x 10 count each PAX
Balls-2-Wall x 10 count each PAX
Mozey to picnic shelter for:
Dips x 20
Alternating L/R step-ups x 20
Dirkins x 20
Recovery jog to the trail overlook:
Irkins x 20
Freddy Mercury x 20
Proceed down trail with Bear Crawl across each bridge
*Audible: Long bridge frozen, so revert to Lunge walk
At Cary Pkwy Hill (where CK found his thrill):
Run up, 5 Burpees at top
Run down, 10 merkins at bottom
x 2 OYO
Plank
Proceed back up trail with Bear Crawl across each bridge
*Audible: Long bridge still frozen, so revert to Lunge walk
At trail overlook:
Sir Fazio arm circles (tight like Faz likes them) x 25 (4-count) each way
Robert Plant the trail stairs. At top:
Sumo squats x 25
Proceed to next bridge, Bear Crawl across
*Audible: Surprise, this bridge is also frozen, so revert to Lunge walk
Causual jog to Smurf Island for Mary:
LBCs x 20
Reverse LBCs x 20
6″ leg hold x 10 count each PAX
COT
Announcements:
– KK Challenge – Feb 14
Prayers:
– WonderBread is on alert expecting 2.0 #4. (We should have done more QUAD exercises)
BOM with Cee-Lo taking us out.
