PAX: Ludwig, Big stick, DMish, PSL, Venus, Cowboy, Binary, Cathy, FoxTrot, CAPSLOCK, Tidy Cats, Jigsaw, PreVac, Dupree, Bagger Vance, Edible Arrangement, Bluegrass (F3 Birmingham), Funyuns (QIC)
18 PAX DRP’d for a little beatdown offered up by YHC. 14 PAX for the entire experience, 3 joined us halfway, and BV joined us at the end after his run in preparation for the Rock n Country. BigStick, Venus, and Cathy got a little off track but eventually joined us for half of the beatdown.
5:30 AM- mosey up Marchant to grass field between parking lot and stables. Stopped at gate for 5 merkins to allow FoxTrot and Bigstick to catch up. Somehow FT saw us, but BigStick lost us. As previously stated, he did find Venus and Cathy and eventually the rest of the PAX. Disclaimer. Make the most of this day starting with this workout!
COP: GMsx10 IC, WMHsx10 IC, BACs(f&r)x10 IC, APsx 10 IC, Seal clapsx10 IC. Quick and easy right into The Thang.
Happy Jacks (5 4ct SSHs followed by 2 jump squats) X 7
Burp Jacks (see above but sub burpees for JSs) X 7
Up/Downs (run in place, chest to ground and back up on Q’s call) for 1-1 1/2 minutes or so. Everybody is warm. Lets go
Mosey across parking lot down into the valley for Stairway to Seven. Run up hill to parking lot for 1 burpee. Back down, then back up for 2 burpees. Continue until 7 burpees at top. Flutter kicks for the 6.
Mosey back to grass field. (Insert BS, Venus, Cathy) for Happy Jacks x 5, Burp Jacks x 5, Up/Downs for a while.
Mosey to parking lot and line up along curb. Bear crawl to other curb (20-25 yards) for 10 Irking, crawl bear back for 10 derkins. Plank progression for the 6. R&R but sub burpee broad jumps for the bear crawl. Plank progression for the 6.
Mosey back down to the valley. AYG up the hill to the light pole for 7 burpees.
Mosey back to CUMC parking lot (Insert BV).
Happy Jacks x 5, Burp Jacks x 5, Up/Downs for 1 1/2 minutes.
Mary: FKs x 20 IC, 10 V-Ups OYO, 10 Mariah Carys right ankle left leg, 10 left ankle right leg. DONE!
COT/BOM
YHC read Psalm 103 after being very moved by GreaseTrap’s reading of it at Job’s memorial service. Knowing the agony of losing a son, David was able to write this psalm of praise and knowing the agony of losing a son, GT was able to passionately and beautifully pronounce this psalm of praise. Powerful!
Continue to lift up GT, Katie and their family.
I love you guys and love F3!
Funyuns