Conditions : Clear and bright 55 degree morning, slight dewy grass!
Q : Spike
Beatdown : 7 PAX posted
DISCLAIMER : Was heartily given by YHC before we got started with the warmarama, and then given mostly again when our FNG arrived a bit late (during the mosey!)
Warmup :
- 10x SSHs IC
- 10x arm circles IC
- 10x chinooks IC
- 10x circle arms IC
- 10x sprinklers IC
- 10x weed pickers IC
- Plank Position – push down on toes (heels to ground) stretch then Cobra Pose
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds with hands in the air
Mosey to the baseball diamond (about 0.4 miles)
Thang below using Tempo Merkins (1-2-3 down, then up = 1 rep) – like low slow squats.
The Thang : Merkin Ladder
20x tempo merkins, 20x low slow squats, 20x plank jacks, 20x Imp walkers, 20x SSHs
mosey up to the sidewalk for 1 burpee.
mosey around the sidewalk back to the baseball diamond.
18x of each – mosey and 2 burpees
16x of each – mosey and 3 burpees
14x of each – mosey and 4 burpees
12x of each – mosey and 5 burpees
10x of each – mosey and 6 burpees
We only got through to round 6 (6 burpees) before time ran out, and we stayed on the sidewalk for a little bit of 6MOM (more like 3-4 MOM) including :
– 10x leg raises IC
– 10x Nan’tan crunches IC
We gathered up for numberama and name-o-rama, and then we named our FNG Hula – due to his like of Hawaiin pizza, dancing, motorcycles and nothing else seemed to stick!
COT : Words of wisdom : From F3 Italian Job :
F3 may be free, but it isn’t cheap. It costs effort and sweat but gives you friends, wellness, and confidence. F3 has made me stronger physically, spiritually, and emotionally. It’s more than a workout – it’s a game changer.
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As always, an honor and pleasure to Q for the men at the Blast Furnace! Lovely morning as the sun rose soon after we began, the grass was newly cut, and it was great to be outside!