YHC took some time off this weekend and mostly took it easy, got in a nap, and futzed around the house.  Also realized that I hadn’t done many pull-ups or much ab work in the past few days so decided to build a routine around them.  Here’s what YHC came up with:

Warmups:

10x side shuffle hops IC

10x arm circles forward IC

10x arm circles reverse IC

10x seal claps IC

10x overhead claps IC

10 Seal Claps IC

10x Overhead claps IC

10x slow merkins IC

10x squats IC

The Thang:

5 rounds of the following

• 10x Standard pull-ups
• Run to middle of parking lot
• 20 x WWIIs
• Run to end of parking lot
• 10x Burpees OYO

3 rounds of the following

• 10x Mountain Climbers IC
• Run to center of track
• 10x Foxholes IC
• Run to top of track
• 10x Donkey Kicks SC
• ½ lap around track

2 rounds of the following

• 10x Hanging Knee Raises (Left and Right equals 1)
• 20x Flutter Kicks IC

Mary

• Went around the circle and had each PAX give a short explanation on how they got their F3 name and choose a 5 count exercise

COT

Cosmo requested prayers and told a heartwarming and beautiful story for his grandfather who miraculously made it through something he was hospitalized for.  Yurt announced how much fun he had visiting a Wilmington AO and someone mentioned looking up AO Baywatch the next time anyone visits Wilmington.   YHC took us out.