02-May-2019
Low 50s; foggy and damp
Four PAX present for the disclaimer. We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout. This is one advantage of straddling different AO’s.
Warm-a-rama: Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Smurf Jacks, Bridges with alternating leg raises
The Thang:
Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps. After each set, run a lap around the parking lot loop
| Set 1
12 Ranger Merkins 12 Sumo Squats 12 Flutter Kicks |
Set 2
12 Carolina Dry Docks 12 Plank Jump-ins 12 American Hammers |
Set 3
12 Shoulder Taps 12 Lunges 12 Dying Cockroach |
Set 4
12 Diamond Merkins 12 Pistol Squats 12 In-Outs |
Mosey to Playground for 12 or AMRAP Pullups and 12 Underdogs (IC)
While Uptown Girl ran after an unsuspecting pedestrian on the track to EH him for F3, the rest of us did 12 Dips (IC)
Mosey back to the pavilion
Mary: Australian Snow Angels and Mani-led yoga stretching
COT: Thanksgiving for F3 and the fellowship we enjoy. Prayers for the growth of F3 to impact other men and our communities.