Bauer 0400

THE SCENE:
The pax were in great spirits.  Right after the 3AM workout concluded I announced that we would need sandbags set up at the coffee barn.  Seemed like we lost a couple pax after that announcement…

F3 WELCOME & DISCLAIMER: Done!

WARM-O-RAMA:
Side Straddle Burpees: 5 Rounds, I initially had decided to modify this after seeing some of the pax hurting, but between workouts I cooled off a bit… This is the best way I know to turn up the heat.

THA-THANG:
We took off down the path and I announced to the pax that we would be completing a BACON run.

-Round 1: (Shoulders/Chest)
Burpees: 10 OYO (15 if your fresh)
Alternating Shoulder Taps 10 OYO
Catalina Wine Mixers 10 OYO
Overhead Clap 10 OYO
Nipple Scrapper Merkins 10 OYO
–Run around a bit: Round 2 Rinse and Repeat

–Run around a bit and endup at the coffee barn
-Round 3: (Back)
Back extensions (Supermans) 10 IC
Australian Snow Angles 10 IC
Clean (Sandbag) or Carolina Dry Docs 10 OYO
Overhand Pullup 10 OYO (using wooden beam)
Narrow Squat

–Run around to the middle of the large field.
-Round 4 (Legs)
Bonnie Blairs 10 OYO 2=1
Absolutions 10 IC
Carioca 35 yards and back
One leg deadlift 10 OYO 1=1
No surrenders 10 OYO

–Run back to Coffee Barn:
-Rinse and Repeat Back Bacon: Round 5

–Run back to middle of large field
-Rinse and Repeat Leg Bacon: Round 6

-Run back to Coffee Barn:
-Rinse and Repeat Back Bacon: Half rep count (only to 5) Round 6.5

-mosey back to endex

MARY:
BBSU 10 IC
American hammers 10 IC
Crab cakes 10 IC
Outlaws 10 each direction IC
Never Cross Dolly|
Stargazers 65sec..

COUNT-OFF & NAME-O-RAMA:
11 pax Upgrade, Squeegee, Slater, Ricky Bobby, Ratio, Photoshop, Paper Cut, O’Reilly, Lochte, Hobo, Dawson (QIC)

CIRCLE OF TRUST/BOM:
Be the bacon!
Everyone likes bacon, be that attractive person who brightens up all situations.

MOLESKIN:
Proud to be apart of this group.  It was awesome witnessing all the encouragement being shown for all the participants during these pre-dawn hours.

Nipple Scrapper Merkins were a definite crowd pleaser.  Along with the Absolutions*

*That’s if YHC is considered a crowd.