23-Jun-2018
Four PAX swallowed the DRP this morning and demonstrated that they have been taken by the F3 insanity as they posted to the Grill in the rain. Even YHC found it hard to vacate the fartsack as the rain outside tried to seduce me into pulling the blanket up, rolling over, and drifting back off to sleep.
The disclaimer was given. We took advantage of the rain letting up to a light drizzle and ventured off to the tennis court for warm-a-rama: Abe Vigoda, Sun Gods Sobriety Style, Carioca across court; Butt Kickers back, Grass Pickers, Imperial Walker, Mountain Climbers, Plank Jack.
Mosey to Playground
The Thang:
• 5 Pullups then run ~ 150 yards to pavilion by shovel flag
• 10 Dips then run ~ 150 yards to playground
• 20 Merkins then run ~ 150 yards to pavilion
• 40 Reverse Crunches then run ~ 150 yards to playground
• 80 Squats
Repeato for 3 sets – during the last set, the drizzle turned to rain so we modified as follows:
5 Psudo Planche Merkins, High Knees for 1 minute, 10 Dips, 20 Step Ups, 20 Merkins, 40 Reverse Crunches, 80 Squats
The band shell was off limits due to a group setting up for a 2.5, 5, and 10 K race registration, so we modified the planned workout (after all, it is just a guidance…)
• 10 Donkey Kicks
• 10 Mike Tysons
• 10 Flutter Kicks
• Plank for 1 minute
• 10 Derkins
• 80 Overhead Presses
• ~ 10 Superman
• Alphabet
• 10 Windshield Wipers
Finished off the workout with a damp lap around the ball field
COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer – continued prayers for Mr. Clean and family as they host and minister to their friend’s family during their recent loss.