YHC took the Q last minute and settled in on the theme of Exicon Roulette… essentially a deep dive into “Routines” on the Exicon. It did not disappoint.

Warm Up:

• SSH 16 IC; LBAC Forward / Reverse 10-14 IC
• Mountain Man Poopers 10 IC
• Burpee Breakdown 5 IC – PAX held each position while they identified the 5 Core Principles of F3 workout (eg held 1-count on first rep for 1st principle, 2-count for 2nd, etc).  Unfortunately, “It takes place too early in the morning,” was not a core principle.

ME:

• PAX Ricky Bobby’d to the hill by the tennis courts for Merkin Jax
  • Bear Crawl up hill to first speed bump
  • Merkin Jax (1 Merkin : 4 Plank Jacks), Mosey back down Hill
  • Repeato up to 5 Merkins : 20 plankjacks
• PAX Ricky Bobby’d to the Picnic Tables
  • “Hightower” per Exicon
• PAX mosey’d to the rock pile for some tabata fun
  • 20sec work, 10sec rest – 4 rounds each
    • Front Squats with Rock
    • Bent Over Rows with Rock
    • Russian Hammer Holds or V-Up Holds
    • Pike Holds

Mary:

• One last “Triple Merkin Triple Jump Squat Plank Jack Burpee” from Hightower
• 16 IC Flutter Kicks
• 16 IC Box Cutters

COT:

Safe travels for Dinghy

Important work meeting for Nickleback  (Congrats!)

RGB family