Wednesday April 24th @ The Jimmy
Q: Lump
PAX: Waterboy, Bartman, Maytag, Dodger Dog, Scud Row, Macaroni, Braddock, Shocker, Hackface, Hoser, Oregon Trail, Shoota, Copperfield (FNG) & Murdoch (FNG)
Perfect morning today! after 4 years of F3, my natural body clock seems to be set for 5am and I jumped out of bed before my alarm ever sounded. A "gift" to my wife who had no idea it was given to her. I was ready to sweat today and push the PAX. I knew it would be a great day!
I rolled up to find that I was th only man ready. 5:30 arrived as I got out of the car but spied Hackface coming in hot out of the corner of my eye. We opted for some classic Pre-Game work of Dirks, Dips and Irks. Shocker joined us soon for some mumble chatter.
Then at 5:40 the rest of the PAX started rolling in. I was glad to see not 1 but 2 FNGs stroll up. Today IS a GREAT DAY!
Warm-Up:
30 SSH in cadence
10 Bac's /10 Overhead Claps/ 14 Back-Bac's
5 Good Mornings (OYO)
5 Willie Mays Hayes (OYO)
Then mosey around the front parking lot around to hill
THE THANG:
Crawl Mercs
Crawl Bear to top of the hill then 5 Mercs
Bear Crawl down to asphalt then 4 Mercs
Crawl Bear back to top of the hill then 3 Mercs
Bear Crawl down to asphalt then 2 Mercs
Crawl Bear back to top of the hill then 1 Mercs
mosey down to plank for PAX
Run over to Back parking lot for
Burpee Apocalypse
Since we had FNGs I was asked to demonstrate while some old timers decided to ask for a few more demonstrations. All good! Happy to oblige!
Run up to the far football field
40 Sprints
10 Squats & 30 Imperial Walkers
Sprint down to end-zone then Sprint back
15 Squats& 25 Imperial Walkers
Sprint down to end-zone then Sprint back
20 Squats & 20 Imperial Walkers
Sprint down to end-zone then Sprint back
25 Squats & 15 Imperial Walkers
Sprint down to end-zone then Sprint back
30 Squats & 10 Imperial Walkers
Sprint down to end-zone then Sprint back
Run down to parking lot down in incline Plank position with hands on the island curb
Hand Curb Walk to the right
speed bump of 3 Incline Curb Merks
Hand Curb Walk to the left
speed bump of 3 Incline Curb Merks
Hand Curb Walk to the right
speed bump of 3 Incline Curb Merks
Hand Curb Walk to the left
speed bump of 3 Incline Curb Merks
Mosey over to the basketball courts for
LBC Suicides
10 LBCs then running Suicides on court
20 LBCs then running Suicides on court
30 LBCs then running Suicides on court
40 LBCs then running Suicides on court
50 LBCs then running Suicides on court
MARY
Firetruck's Freddie Mercurys x 25 count
American Hammers x 20 count
Moleskin:
A big shout out to both OT and Macaroni for EH'ing some FNGs to join us! It is great to see new faces join our PAX as we continue to sharpen each other.
I have nothing wise to add here except that I am always honored to lead my fellow bothers in these life-affirming and life-changing workouts!
Thank you!
Comentarios