Warmarama
SSH (20 IC)
Willie Mays Hayes (10 tempo count)
Imperial Walker (10 IC)
Hillybilly (10 IC)
LBACs (10 IC foward/reverse)
Michael Phelps (10 IC)
Good morning (10 IC)

Mosey to the blocks for the thang:
Colt 45s – bicep curl broken into 3 parts (lower, upper, full range of motion). Do each section for 15 reps
Bolt 45s – squat broken into 3 parts (upper, lower, full range of motion). Do each section for 15 reps
Manmaker Merkins – High plank with coupon laying to your right side. Perform a Merkin. Reach under your body with your left hand and drag the coupon to the opposite side of your body. Repeat going the other way. x10
NEMO – This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for half a rep. Repeat on the other side for a full rep. We did 2 full reps.
Partner Coupon Swings paired with Tower of Power – Break into two groups. Half do the partner coupon swings, where two pax stand a few feet apart. One pax has the cinder block and does a kettle swing with it, and at the apex, the other partner grabs the cinderblock and does a kettle swing. The block passes back and forth from one pax to the other. The timer for this exercise was the tower of power. The other half set up with two cinder blocks vertically with the openings facing them about shoulder width apart. Getting into merkin position, do a merkin with both hands on the ground. Second merkin, one hand moves up the cinderblock to the middle support. Third merkin, the other hand moves up to the middle support. Fourth merkin, first hand goes up to the top of that cinderblock. Fifth merkin, both hands are on top. For merkins six through nine, you work you way back down, one hand at a time, finishing with both hands on the ground again for the final merkin. Partner swing PAX then did the tower of power while the tower of power PAX moved into partner swings. The group did each exercise 3 times before returning the blocks.

We moseyed down the hill to the bars and did two pull up based exercises.

Morning call – All but two PAX get into push-up position and hold the up position while the other two guys count off doing 5 pull-ups. Every time a pull-up is called out, the PAX do a merkin. After 5 pull-ups, they join the PAX and the next two get up and call out their 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it's his turn to call out pull-ups or until all calls have been made.
Burp Ups – one minute AMRAP of doing a pull up then dropping down for a burpee. Repeating one rep of each of these exercises until the 60 seconds is up.

YHC was informed that the original "finishing" execise at Animal House was always to crawl bear up the hill back to the parking lot, so with enough time before Mary, we were able to crawl bear up the hill.

Finally, for Mary, we brought the blocks back out and did what YHC has started affectionately calling when Mary met Cindy. On your six, with the blocks overhead, we did the following:

10 Homer to Marge
10 Flutters
10 1 legged Homer to Marge
10 U Boats (with block overhead, raise legs (1), curl/crunch your upper body pushing the block towards your feet (2), return upper body back to ground (3), return your feet to the ground (4)).
10 1 legged Homer to Marge (other leg)
10 Frozen Heavy Freddies (tempo count freddie mercurys)
20 LBCs

COT
Uzi informed us that there would be a go fund me for the family of an 8 year old girl who was hit by a bullet in a gang incident.
YHC took us out by reminding us that one of the most important parts of F3 for him, is how we step up to help each other in all things, big and small, and to take that sense of community and care out into our every day lives.