17ishPAX met in the oppressively humid gloom at the Friendliest AO in Churham for a little heavy sweating and table dancing, courtesy of YHC. 3 for EC.
Warmup:
- SSH IC x47
- WMH IC x10
- Good mornings IC x10
- Slow Merkins IC x10
- Parker Peters IC x10
- Spiderman Merkins IC x10
- Mosey to the back parking lot
The Thang:
- Stage 1 – Parking lot
- PAX line up on the long side and get ready
- Phases –
- Sprint to the other side – 5 burpees – run back
- Repeat
- Sprint to the other side – 5 jackass merkins – run back
- Repeat
- Stage 2 – Picnic tables
- Mosey to the picnic tables, partner up
- Coyote Uglys – Merkin (floor), step, Merkin (seat), step, merkin (table top) and step down merkin (seat), step down merkin (floor), and repeat – goal is 3 reps, switch
- Dips IC x15 – all PAX
- Coyote Uglys – 3 reps, switch
- Dips IC x15 – all PAX
- Stage 3 – Move the coupon partner DORA
- Mosey to parking lot and grab a block from the pile
- Keep your partner – do si dos
- One partner completes exercise with block, other partner side shuffles with block out, facing one direction – shuffle back facing same direction – switch
- DORA:
- 100 Goblet Squats
- 150 OH Press
- 200 Curls
- Stage 4 – Finale
- Sprint to the other side with block – complete 5x Thrusters, sprint back
- Sprint to the other side with block – 5x Thrusters, run to next pole – 5x Thrusters, run to last pole – 5x Thrusters, run back to start for (you guessed it) 5x Thrusters
- Drop blocks at pile and head back to startex for Mary
Mary:
- Flutter kicks IC x30
- Heels to Heaven IC x10 – go right into Hello Dollys IC x10 – then back to H2H IC x10
Announcements:
- Convergence at Farmboys TBD – check slack
- Hi-Wire 2ndF TONIGHT at 7PM
COT: F3 is a living thing. If you feed it, it will grow. If you have a friend, family member, colleague, etc. that might appreciate this community – give him that emotional headlock and bring him to a workout. This happened to every one of us and we are better because of it. Thank you gents for the opportunity to lead and for making me a better version of myself. Aye!
SYITG
OPEC