Warm up: SSH (IC) x 25forward arm circles (IC) x10; reverse arm circles (IC) x10, good mornings (IC) x10; Willie Mays (IC) x 10

The Thang:

Lunge walk from one end of the parking lot to the other. Crabwalk back.

Mosey to the soccer fields for deck of death (2-7 removed). Spades = burpee sprints (5 burpees); Clubs = merkins; Hearts = LBCs; Diamonds = squats.

Mosey to a corner of the soccer field for Flying V (IC) x 20; mosey to the next corner for merkin ring of fire x 5; mosey to the next corner for peach picker (IC) x 10; mosey to the last corner flutter kicks (IC) x 30 courtesy of Rambler and the newly minted Dancing Marge-to-Homer.

Mosey to the parking lot for slow merkin ring of fire x 1.

COT: YHC has been injured a lot lately (almost as much as RG3, but not quite). It’s been frustrating but being sidelined has reminded me what a gift BC F3 really is. Special shout out to the BMT F3 crew that first dragged me out there and kept me going in those early days. Until next time SYITG. Aye!