The Warm Up
SSH (x20 IC)

Squats (x10)

Imperial Walkers (x10 IC)

Arm Circles (x9 each side IC)

Slow Merkins (x20)

The Thang

Part A.  Hero workout focusing on arms

Mosey to rock circle.  Sets of 21-15-9 for the following:

Handstand merkins on rocks  (like dry-docks with your feet elevated)

Erkins

Dips

Derkins

(repeat)

Lots of mubble chatter that YHC had promised “games” not sets of merkins.  What gives!

Then mosey to field, bunny-hop over the field to the sidewalk near basketball courts.

Part B.  Game #1 – Spooky Ball

Split into three teams.  Team #3 is the timer for the game as they bear-crawl up the parking lot and then jog down.  Round ends when they return.

Team #1 and #2 are battling to fill their team’s bucket with the most tennis balls.  Tennis balls are scattered on the fence-line of the basketball courts.  Pax bear-crawl to pick-up one tennis ball then run back.  Pax perform five merkins before leaving to get another tennis ball.

Team #1 wins so they switch to face team #3 in next round.

Repeat, with team #2 and #3 in final round.

Then mosey to roller-hockey rink.

Part C.  Game #2 – U-boat

Pax form groups of three.  Pax #1 on the north end performing continuous squats.  Pax #2 and #3 on the south-end with Pax #2 performing alternating lunges.  Pax #3 runs across the “ocean” (sprint across the rink from North to South – vice-versa) to switch with Pax #1.  Then Pax #1 runs back.

Simple!  Except if you hear the “dive warning” sound (which is triggered randomly between 10-40 seconds) while in the “ocean” then you must stop and perform three burpees before continuing your run.

12-minute of continuous exercise with mubble chatter that YHC had rigged the “dive warnings” in the game.

Part D.  Game #3 – Pain sticks

Five Pax are given pool noodles (“pain sticks”) and try to hit other pax in the legs.  When you hit another pax, drop the noodle and run.  Pax that get hit perform three burpees and then get to pick-up the noodle and chase other pax.

5-minutes of mayhem

With only a few more minutes on the clock, we circled up in the middle of the rink.

Flutters (x20 IC)

Boat-canoe for 2-minutes

30-seconds for max American hammers

COT

DOI’s wife is recovering well from cancer surgery.  Please keep her and DOI in your thoughts and prayers.

Super Cooper 5K tomorrow in Southern Village.  Fantastic event.  Everyone help support the cause!

Today was Spooky’s third anniversary in F3.  Thanks everyone!