I woke to flashes of lightning and contemplated a last-minute cancellation. But realizing there’d be supply drops at the AO for Flo relief efforts, I thought I’d gather and make the call collectively with any other PAX that showed-up.

12 in total (3 EC Pull-ups) arrived at the AO ready to roll. After some discussion, the plan was to move the workout under the cover of the school entrance. It was tight, and oppressively hot once we got going, but it would do. This forced a modification to the workout but the spirit of it remained in tact.

Warm-up

• SSH x20IC
• Windmill x10IC
• Bat Wings
  • Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

Thang

Four (Five?) Corners Escalator

Four exercises. 10 reps, run to corner, 10 reps+20 reps next exercise run to corner, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

1. 10 merkins
2. 10 Merkins + 20 squat jumps
3. 10 merkins + 20 squat jumps + 30 Mountain Climbers
4. 10 merkins + 20 squat jumps + 30 Mountain Climbers + 40 Overhead Claps (single count)
5. 10 merkins + 20 squat jumps + 30 Mountain Climbers + 40 Overhead Claps (single count)
6. 10 merkins + 20 squat jumps + 30 Mountain Climbers
7. 10 Merkins + 20 squat jumps
8. 10 merkins

Bearmuda Triangle (or Hexagon)

• 3 markers ~30yds apart in shape of a triangle.
• 3 burpee at first marker and bear crawls to 2nd marker
• 6 burpees at second marker and bear crawl to 3rd marker
• 9  burpees and bear crawl back to 1st marker.
• Rinse and Repeat x 2

Mary

• Ski Abs x10IC
• Peter Parker x10IC
• Flutter kicks x10IC
• Box cutters x15IC
• Corpse Pose

Announcements

• Skynyrd is point person for Chatham County F3 support. He set up a go fund me and has info on how you can contribute money and supplies.  Hit him up on Slack for details.
• 5 Year Churham celebratory workout at Ramses this Wednesday.  Starts at 530.

COT

I’m amazed at how F3 came together over the weekend to volunteer time, money, and supplies to those in need. It reminded me how awesome this group is and how we’re so much more effective when we’re connected and working together to solve problems.  Kudos to Skynyrd and everyone else who’s contributing to the relief efforts. Aye.