Beautiful morning in the gloom for a beatdown, some gentle touching, and freight trains. YHC put a disclaimer the night before that there would be some “touching” and BOOM double digit midget! Only thing missing was @endo‘s gentle caress. Even @flattire slayed the dragon this am. YHC recited the 5 core principles of F3 and we were off.

 

 

Warmup:

Lunges

Windmill

Frankenstein

Squat w/ Toe Kick

SSH

 

The Thang:

Mountain Climbers Tabata Style

20 sec work / 10 sec rest x 8 rounds, followed by 1 large lap around the dog park and tennis courts

We repeated this sequence 1 more time.

Next on to some more pain in the parking lot. Suicide variation.

Pavement was marked every 20m. We ran this suicide style, but you did not go back to start without completing the exercise at every line. 10 jump squats to begin, mosey to second line, 10 burpees, mosey back to start, 10 jump squats, mosey to second line, 10 burpees, mosey to third line, 10 merkins, mosey to 2nd line, 10 burpees, mosey to start, 10 jump squats, etc etc

10 Jump Squats – Start

10 Burpees – 20m

10 Merkins – 30m,

10 Lunges, 40m

10 Squat – 50m

Next up was some gentle touching, wheel barrow style. PAX were to partner up and perform partner wheel barrows around the small loop (mailbox loop), switching on and off as need. Once back to start PAX were to perform 50 jump squats alternating with partner.

Next up: Chugga Chugga Choo Choo!

PAX form a single file line, Run a lap single file around the small lap (mailboxes loop), as the PAX pass the courts walkway, the last 3 pax (caboose) fall off into the bball courts to perform an exercise. The PAX must try to complete the exercise before the they miss the train coming around the track! The 3 PAX complete the exercise and re-join the train at the front of the line. Then the next 3 PAX in line fall off into the bball courts to perform the same exercise. We repeated this sequence for 10 Burpees, 10 Jump Squats, 10 Burpees. YHC heard some huffin and puffin…whats that coming down the track?! Its a @vanellope freight train coming down the track!

 

 

COT: Prayers for @Vanellopee’s Father in Law, Prayers for all men out here and that we can continue to make each other stronger. #ISI

Moleskin: See 2nd F channel in slack for details on 2nd F this coming Sunday.