02-Nov-2019
Last week was Hamburg’s iconic King Frost parade but the real frost didn’t arrive until this morning. We’ve been enjoying a very mild October but we turned the corner to cold weather with the arrival of November.
Conditions: upper 20’s, sunny and frosty.
The disclaimer was given and the PAX moseyed off to the basketball court.
Warm-a-rama: SSH, Arm Circles, Grass Pickers, Abe Vigoda, Monkey Humpers, Slow to fast Mountain Climbers, Toy Soldiers, Butt Kickers, High Knees, Side Shuffle
The Thang:
Mosey to the baseball field.
100-yard wind sprints (jog, run, sprint)/exercise/return/exercise. Repeat 5X
- Wind Sprint/ 10 Burpee/ Bear Crawl 50 yards/ mosey/ 20 Ranger Merkins
- Wind Sprint/ 10 Carolina Dry Docks/ Lunge Walk 50 yards/ mosey/ 10 Staggered Merkin each arm
- Wind Sprint/ 10 Donkey Kicks/ Side Shuffle 50 yards/ mosey/ 20 Wide Merkins
- Wind Sprint/ 20 Imperial Walkers/ Side Shuffle 50 yards/ mosey/ 20 Diamond Merkins
- Wind Sprint/ 20 Squats/ High Knees 50 yards/ mosey/ 20 Merkins
Mosey to playground
Pull-ups (AMRAP)
15 Dips (IC)
Mosey to band stand
Mary: Dealer’s Choice — In/Out, Leg Raises, American Hammers, Freddie Mercury, 6 Inches, Dolly, Plank 1 minute, J-Lo’s
COT: Prayers for Pork Chop’s son and future daughter-in-law as they embark on preparing for wedding and life together. Prayers for men of F3 as we endeavor to lead our families sacrificially and with love.
Next week’s workout will be at Blue Rocks Campground followed by men’s breakfast.