Grass Knuckles

THE SCENE: 

Lair; early, muggy with rain threatening

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

• SSH x 25 IC
• IMPERIAL WALKERS (In motion; clockwise) x 25 IC
• IMPERIAL WALKERS (In motion; counter-clockwise/backwards) x 25 IC

THANG: 

PART 1:

Mosey to nearby trail around lake

Run 1/4 lap

BIG BOY SIT UPS x 25 OYO

Run to nearby wooden bridge

BEAR CRAWL half length of bridge

DIPS x 25 OYO

BEAR CRAWL remainder of bridge

Run 1/4 lap

LBC’s x 25 OYO

Run 1/4 lap

MERKINS x 25 OYO

Run 1/4 lap

PART 2:

“11’s”

• Gather at starting point in nearby soccer field for instruction: to be performed OYO
  
• BODY BAG BUILDER (BBB) x 1
• Run length of field (70 yds)
• BEAR CRAWL up berm
• SQUAT x 10
• CRAWL BEAR down berm
• RUN BACKWARDS back to starting point
• ALTERNATING SHOULDER TAPS (AST) until all in
• REPEAT: as follows
• INCREASE BBB x 1 rep/round and DECREASE SQUAT x 1 rep/round
• • ex: 2,9
  • ex: 3,8
  • etc.
• After completing round of 5 BBB YHC led PAX on mosey around nearby loop and back to resume routine
• After completing final round of 10 BBB/1 SQUAT the PAX mosey’d to shovel flag

MARY: 

• AST until all in

COUNT-OFF & NAME-O-RAMA:
6; C-Lo, Steinbrenner, Utah, Skids 100, Bombay and O Positive (YHC)

CIRCLE OF TRUST/BOM:

Shelter From the Storm

We are all exposed to the storms of life. Stand strong. Be ready to receive God’s blessings, however He sends them. For YHC, He continues to send many blessings his way via YHC brothers of F3-Memphis. And for that, YHC is grateful.

MOLESKIN:

YHC had a little bit left in his tank this morning after his 5.0 mile run before BC. The PAX had no idea how much left. They found out early and often.

We got better together. Except for that reverse run tumble, compliments of YHC. He may be old but he bounces pretty good on hard ground it appears. No bones were broken in the making of this Backblast.

#ISI