On the day prior to the workout the texts rolled across Neon’s cell from the Site Q and other F3 big wigs with excused absences for the following day’s workout. The only one without a doctor’s note was Neon.
Despite the holiday weekend and turkey hangovers, 9 posted to the Hive looking for a stinging workout.
After the shovel flag was set and disclaimer issued the PAX got to it.
WARM-O-RAMA
Mosey to the ball field for multiple laps, shuffling, running backwards, and high kneeing around the diamond. The PAX circled up around the pitcher’s mound for standard fare of the warmup variety: arm circles, sun gods, monkey humpers, plank jacks, Peter Parkers.
Boo-boo volunteered to lead the 0.0 and recruited his big brother.
The rest swarmed after Neon to the pavilion
THE THANG
Its was a bit chilly so Neon had compassion for his PAX and made sure they kept warm with a pull-up / burpee ladder. 10 pull-ups and 1 burpees, then 9 pull-ups and 2 burpees until pull-ups reduced to 1 and burpees increased to 10. The PAX took turns in leading a leg stinging set between the pulls and burpees.
Mosey to the building with a line up on the outer wall for people’s chair, balls to the wall and donkey kick. Mosey!
PAX huddled up on the edge of the football field for another ladder exercise – 10 crab cakes, a bear crawl up the hill and 1 dry dock. 10 sets were done followed by a mosey back to the shovel flag where they was a dealer’s choice of abs.
Count-o-rama/Name-o-rama: 9
Announcements: Upcoming workouts and Dec 6 and Dec 13 at Allentown Rescue Missions
COT: 7:30 AM