What a beautiful morning! almost 60deg and raining, perfect for a F3 beatdown. 12 HIMs showed up for a William Wallace beatdown. Welcome to FNG, Matlock. Sterno, thanks for bringing him out!
PAX: MicDrop, Barney Feivel, Creeper, NumbTucks, Kermit, Snowball, Nimbus1500, Sterno, Matlock (FNG), Stats, Tebow, Typo+ (QIC).
Pre-Party: 10 Burpees on the minute for 10 minutes, led by NumbTucks. NumbTucks, Stats; Late Arrivals: Creeper, Barney Feivel.
Mosey, Disclaimer, etc
Warmups:
12x SSH IC; 12x LBAC IC, 12x RLBAC; Stretch OYO
Let’s Get It Started In Here…
William Wallace
PAX break into 4 groups of 3. PAX 1 in each group runs to the middle, does the exercise, runs back. PAX 2 and 3 plank and wait. PAX 1 finished, PAX 2 goes, and so on. Once all 3 complete, rotate to new workout. All groups complete all 4 exercises.
- 10 Squats / 10 Baryshnikov Squats (Legs rotated out to the sides, hips opened, heels raised, then squat.)
- 5 Captain Thor (An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist).)
- 20 Bulgarian Ball Busters (Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.) Each leg is 1.
- 10 Burpees (do it!)
Indian Run
PAX all do a slow run. Last PAX sprints to front and joins the line. All PAX follow in like manner until all PAX have a chance to run to the front. Thanks to Sterno for staying with the 6 on this run. Make our way back to the parking lot.
11’s
PAX line up at light pole. Run to next light pole, do 10 Merkins. Run back to first light pole and do 1 Jump Squat. Total of 11 reps. Continue in like manner decreasing Merkins and increasing Squat Jumps, keeping total reps at 11 at each light pole.
Zig-Zag-ing
PAX plank head-to toe. Last PAX rises and hops over each PAX in succession until they get to the front, then plank. Progress until each PAX has hopped.
CoT
Count-o-rama, Name-o-rama; naming of FNG; closing prayer.
Great job today folks! I’m honored to lead you on my 50th post.
Typo+