August 23, 2017

Hump Day Fun Inside the Loop

AO: Sea Isle Park

QIC: Gus

PAX: Red Sox, O Positive, Toms, J Town, Shoestring, Heavyweight, Bruce Wayne, Four Eyes, Vocals, Gus

Conditions: Clear and 74F was perfect weather for the first midweek gathering of F3 Memphis

WELCOME

DISCLAIMER

Warm-a-Rama

Jack Medley
SSH IC x 15
Seal Jacks IC x 15
Scissor Jacks IC x 15
Smurf Jacks IC x 15

Merkins IC x 10

Dynamic Stretching
Carioca
Power Skip
Right Shuffle
Left Shuffle

* Mosey to soccer field *

The Thang

BLIMPS
Sprint to far end
Burpees OYO x 5
Sprint to near end
Lunges OYO x 10 (each leg)
Sprint to far end
Imperial Walker IC x 15
Sprint to near end
Merkins OYO x 20
Sprint to far end
Plank Jacks OYO x 25
Sprint to near end
Squats IC x 30 (PAX loved this one!)

* Mosey to small hill *

Elevens
10 squat jumps at top (descending reps)
1 wide merkin at bottom (ascending reps)
YHC cut short the Elevens to save sufficient time for Mary

* Mosey to playground *

MARY
Flutterkick IC x 15
Hello Dolly IC x 15
Jane Fonda IC x 10 (each side)
Pickle Pounder IC x 10
Motion of the Ocean IC x 10 (start in low plank and touch either hip to ground in alternating motion)
Box Cutter IC x 15
ABCs IC x 26 (On your six, legs at 45-degree angle, trace capital letters in the air)

Ratchet Shoulder Blaster to Endex

Count-o-Rama

Name-o-Rama

COT / BOM

MOLESKIN: YHC was fired up to see 6 PAX show up on a Wednesday morning. YHC explained the importance of punctuality before taking off for a spot away from the neighbors to conduct COP and Warm-a-Rama. As if to provide an object lesson, 3 more PAX showed up at 0531. The PAX circled back around to pick up these late brothers. (We probable should have taken a Capri lap anyway.) Mumblechatter was light, as the PAX seemed to be trying to determine if they had made some kind of mistake. A few comments were made regarding the timing of morning bowel movements, and the PAX will have to work through these issues. No injuries, no bad attitudes, and a nice sunrise as the PAX completed the workout.