This is the fourth version of the community q and so I decided to give it a little more structure with the following parameters. 5 minute warm-up, roughly 15 minutes of blocks, roughly 15 minutes on the hill, 5 minutes of Mary. After every 3 exercises, we paired up and two pax did AMRAP pull-ups as part of the pull-up challenge month while the other Pax took a lap. Here is how it shook out.
Warmarama led by Vice- SSH, WMH, Arm Circles, Michael Phelps
Over to the Blocks-
Squeezebox- 15 overhead press
Atta-Boy- 20 Goblet Squats
Pookie- 15 IC curls
Spooky- 10 Blockies OYO
Gunny- 15 Urchins
Funny Bone- 15 KB swings
Spam- 15 single arm rows- both right and left
Green Acres- One legged squats on block both right and left
Vice- Arnolds- 15 SC and 10 sec quick max reps
Code Brown- Jump touch over the block
Over to the hill-
Squeezebox- 15 homers
Atta-Boy- Side lunges with block
Pookie- Bear crawl up the hill- crawl bear back down
Spooky- triple jump burpees
Gunny- Flutter Kicks with Block overhead
Funny Bone- Yanni Merkins
Spam- LBC with block
Green Acres- Balls to the wall with a 10 count
Vice- Arnolds- Tricep extensions
Code Brown- Bonny Blairs
Mary- Spooky led us in some boat and canoes with motors, Pookie led us in some mountain climbers and that was time
COT- We named our FNG- Code Brown and reminded our new person of the 5 core principles of F3, Meal train is available for Yurt and his family and the run for Malawi is this Saturday the 23rd at Southern Village green