May 29, 2019

Four Corners with Rewind

Old Forest, Uncategorized, Weekday

AO: Old Forest
QIC: Handsy
THE SCENE: 73 and muggy but with a nice breeze
F3 WELCOME & DISCLAIMER: did it
WARM-O-RAMA:

  • Merkins
  • SSH
  • Daisy Pickers
  • Arm Circles
  • Mosey lap around the parking lot

THA-THANG:

Escalator (rewind)
Using the four corners of the OF parking lot, start at corner 1 and proceed with travel method and exercise for corner 2. Then reverse travel method back to startex, gas pumpers til all in.
Next time go through corner 3, then reverse all the way back to startex. Then corner 4, reverse, lastly all the way back around to corner 1 and reverse.
Round 1
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1 – perform 20 Merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 2
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 3
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Reverse crab walk back to corner 2
  • Perform 20 BBSU’s
  • Reverse lunge walk back to corner 1
  • perform 20 merkins
  • Crawl bear back to start (corner 4)
  • gas pumpers til all in
Round 4
  • Bear crawl to corner 1 (~15 yards)
  • Corner 1  – perform 20 Merkins
  • Lunge walk to corner 2 (~30 yards)
  • Corner 2 – perform 20 BBSU’s
  • Crab walk to corner 3 (~15 yards)
  • Corner 3 – perform 20 overhead arm claps
  • Burpee broad jump to corner 4 (~30 yards)
  • Corner 4 – perform 20 squats
    ***Much to the delight of all the PAX, we did not have time to reverse back through all of round 4.

MARY:

  • Peter Parkers
  • Hello Dalai Lama
  • LBC’s
  • Box Cutters
  • Hollywood Side Crunches

COUNT-OFF & NAME-O-RAMA

11 for bootcamp: Handsy (QIC), Chioccetti, MIB, Doc Hollywood, Goose, Doo Wop, Fishbowl, Dewey, Easily Amused, Sir Mix-a-lot, Lodge

3 for a run – Squeegee, Pirtle, Teacher’s Pet

CIRCLE OF TRUST/BOM:

What do you spend your time thinking about? Where do you put your mental energy? Often what we think about shapes our identity. Make sure that your thought life doesn’t shape you who are in contradiction to the Truth. Let what God says about you define who you are.

MOLESKIN:

Thankful for the change to workout with these men and great to see Doo Wop and Goose back out after their first F3 post at Sandlot yesterday.

ANNOUNCEMENTS:
See the preblast for announcements.

Tags: , , , , , , , , , , , ,