Moleskin:
There is a shirt order available on Mudgear website. Look to Slack Churham news for details.

Welcome FNGs Yard Sale and 2.0 Low Tide

*If you want this BB to make better sense, read it from the bottom up

After every workout, YHC likes to rest with the good old floyd plank. To help spread the cheer everyone was invited to do one as well:

Floyd plank x 10

COT

Name-o-rama

Mary:
LBC x 30
Flutter kicks x 50
WWII Sit-ups x 20
Heels to Heaven x 20
Russian Hammers x 20

Backwards run to goal line. In fact, all movements today will be backwards.

Backwards Beast
PAX will move to 6 different cones doing 6 reps of an exercise at each cone. 6 different exercise sets.

Set 1: Backwards run and Merkins
Set 2: Backwards Lungewalk and Air squats
Set 3: Crawl Bear and Carolina Dry Docks
Set 4: Backwards crab and Donkey Kicks
Set 5: Backwards Gorilla Walk and Merkins
Set 6: Backwards Run and Jump Lunges

Run backwards to the Hill

Line up at the bottom of the hill. PAX run backwards to the stop sign and do 10 burpees. Backwards run to the bottom. Do 20 Merkins.

There are 4 cones. After each set, backwards walk to the next cone (which is closer to the top). Then repeat the backwards run, 10 Burpees, backwards run, 20 Merkins.

4 total sets. Each set slightly shorter than the previous one. *

*It is at this point that I am obligated by the PAX to relay a story. In between sets, a Burgandy Volvo driven by a brunette pulls into the street towards the park. This is the car that my wife drives. As she drives by, YHC decided to show her the business and proceeded to pull off his shirt and show her the guns. A few moments later, YHC realized this was not in fact his wife, but a rather startled stranger who drove on by horrified.

After a few minutes I picked the PAX up off the ground where they were laughing hysterically and uncontrollably and we continued our workout.

Backwards run to the rock pile. Grab a medium sized rock. (PAX are allowed to move forward when in rock pit for safety reasons)

Circle up.
Bicep Curls x 20
Overhead presses x 20
Rows x 20

Drop rock and rotate 2 left

Repeato x 3 total sets

Backwards run back to field

Warm-up:
Revers Arm Circles x 10
Arm Circles x 10
Windmill x 10
SSH x 20
Disclaimer

The THANG:
16 PAX arrived in the brisk cool morning to help YHC celebrate his 5 year F3 anniversary. YHC feels that time has flown by and wishes sometimes he could turn back the clock. Today’s workout will attempt to go back in time. The entire workout (and backblast) will be done in reverse!