PAX of 5 showed for this early Saturday beatdown in Reeves Park when another call showed causing the PAX to wait a few extra minutes. Flipper: “Why else would two guys be pulling up to the park at this hour than to join F3.” Immediately chatter began about FNG’s selection of stylish Patagonia shorts.
YHC gave the disclaimer and we moseyed to circle the cannon
COT around the cannon
SSH (IC) x 28
Peter Parker (IC) x 30
IW (IC) x 32
Dying Cockroach (IC) x 25
LBC (IC) x 25
Crab cakes (IC) x 25
Intro the DirtyMacDeuce
Round 1
Burpees (OYO) x 12 because YHC doesn’t know how to count them out
Merkins (IC) x 12
Homer-Marge-Mr. Burns (OYO) x 12 cycles
Run around the park (about 1/2 mile)
Round 2
Jump Squats (OYO) x 12
Cross Fit Merkins (IC) x 12
Dr. W’s (OYO) x 12
Run the park
Round 3
Lunges (IC) x 12
Diamond Merkins (IC) x 12
A random forgotten core exercise (IC) x 12
Run the park
Round 4
YHC brought up comments that he has been avoiding upper body for the past few weeks, so we went all upper body for the last round
Stagger merkins (IC) x 12
Merkins Stagger (IC) x 12
Floyd Merriweathers (IC) x12
Run 3/4 park to the fitness bars
As many cycles of Cindy as possible in about 8 minutes
The 10-25 yards to the flag
LBC’s (IC) x 25
Flutter Kicks (IC) x 25
COT
Name-o-rama: Welcome Focker and Boyant (graciously shortened from Flamboyant)
Announcements: t-shirts are close, more to come this week and the Iron PAX challenge will start in a couple of weeks
Prayers for church friend of YHC: Gabe for employment