EC: Four ambitious men began the week at 5AM with laps around the track and pull ups (ShakeIt, Harbaugh, Alfalfa, and Beano) The total was 12 laps and 60 pull ups – for every two laps run, ten pull ups were executed.
At 5:30AM, 15 PAX congregated at the rear of Creekside to warm up their wings in preparation for another week of successful flight.
WARM UP: SSH (x15), Arms Circles (Front and Back, x10), Merkins (x15), Windmills, (x10), Standard Single-Leg Stretch (Right and Left, 10 secs each)
THE THANG:
Phase 1: PAX split into five even groups of three for a rotation of three exercises 1) 20 weighted pullovers on loading dock 2) one lap around track 3) ten burpees. The members of each group took turns rotating through each exercise two times, using the track runner as the timer for rotation.
Phase 2 – Weston Downs “F3 Star Map” Tour: PAX stayed in groups of three and each group was given a 50-lb sandbag. The group took off running with one runner carrying the sandbag, with instructions to rotate between their team members as a break was needed. The PAX moseyed into Weston Downs, and YHC stopped the group to complete a series of exercises in front of each F3 member”s house that was passed on the run. We stopped in front of or near homes of the following PAX: Hoppy, Elf, Noonan, Wall-E, D-Square, Beano, Carne, Alfalfa, Avalanche, and Coco. At each stop, a designated number of merkins and air squats were completed. There was one special audible exercise completed in front of Alfalfa”s house where we bear crawled around the perimeter of his cul-de-sac.
Phase 3 – MARY: Keeping the five groups of three intact, each group rotated through two sets of the following three exercises: 1) 15 top guns 2) 20 LBCs 3) 25 mountain climbers
Can”t wait until next week at the Eagle!
~ Beano