March 1, 2019

Aiken Legs, Absolution, and 11s at the Morg

THE SCENE:
43 perfect degrees. YHC strolled up to the new and improved Morg startex just in time to plant a second shovel flag and fist bump BAM! on his way out.

F3 WELCOME & DISCLAIMER
Short & sweet.

WARM-O-RAMA:
– 123 touch the deck x15IC

– ISW x10IC

– Some stretches for the hammies, chest, & tris.

THA-THANG:
Started off with 50 alternating Offset Merkins using CMUs followed by a  1/4 mile indian run along Bartlett Blvd ending up at the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Box Jumps OYO
– 20 Tempo Squats IC
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

1/2 mile indian run over to the small far end lot for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and reverse mosey.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and CMU Squat Thrusts.

MARY:
Nurp! No time.

COUNT-OFF & NAME-O-RAMA
Orange Julius, Rabbit, Flobee, Choker, Soulja Boy

CIRCLE OF TRUST/BOM:

YHC expressed his appreciation for the HIM around him and the impact F3 has had in his life.

MOLESKIN:
Burpees suck a lot. CMU squat thrusts suck even more a lotter.

ANNOUNCEMENTS:
Wurnt nun.