August 12, 2020

going up

THE SCENE:
august weather

F3 WELCOME & DISCLAIMER done

WARM-O-RAMA:
SSH IC 25

Imp. Walker IC 15

Hillbilly IC 15

Daisy Picker IC 10

THA-THANG:
Mosey around Senior Center. Then mosey to pull-up bar area. Partner up.

With partner, you are collectively reaching each rep count listed below. While partner runs to second telephone pole down sidewalk, other partner is performing exercises:

25 pull-ups

50 burpees

75 BBSUs (sit-ups)

100 squats

____

Next is two rounds of elevators. Run to the 5th tele pole. At each pole, do one rep count of following exercises, adding 1 rep count at each pole all the way up to the 5th pole, then decrease rep count on way back, so basically this – 1-2-3-4-5-4-3-2-1 :

Mnt. Climbers (2 is 1)

Wide Merkins

____

Mosey to hill where flag is. Round of 10s. At top of hill, perform 1 regular Merkin, then 10 LBCs (crunches) at bottom of hill, then 2 Merkins at top, 10 LBCs at bottom. Each time, you are adding 1 rep count of Merkins at top of hill and each time 10 LBCs at bottom. Go all the way up to 10 Merkins at top, each time 10 LBCs at bottom. End on LBCs.

MARY:
We had 3 mins remaining, so I had us do dealer’s choice. Chef led us with red light green light. Then Laettner led us with Am. Ham.

COUNT-OFF & NAME-O-RAMA:
7 PAX. Upgrade (QIC), Mudpants, Laettner, Peekaboo, Photoshop, Chef, and Prince Ali.

CIRCLE OF TRUST/BOM:
Practice gentleness. Watch your aggression. We are in crazy times right now and it’s easy to let this and that get to you and mess with you. But if we practice having a gentleness to how we talk to others and what we say, it helps the thoughts in our heads be more gentle, and you start being easier on yourself.

QIC:
Upgrade
Workout Date:
08-12-2020