Mostly Legs

THE SCENE: The Berm, partly cloudy, mid seventies

F3 WELCOME & DISCLAIMER: Disclaimed with emphasis on modifying to prevent injuries.

WARM-O-RAMA:

Imperial Walkers IC x 20

Hillbillies IC x 20

Windmills IC x 20

Handsy’s stretch thing

THA-THANG:

Four corners:

Lap 1: Lunge walk with coupon (yes, we brought coupons out again). At each corner do 50 squats with coupon.

Lap 2: Without coupon, bear crawl. At each corner do ten burpees. We modified to the grass by the flag as not everyone had gloves or Phat Pat’s (allegedly) asphalt-proof palms.

Mosey with coupon to Startex. PAX wall sit holding coupon straight out. One PAX (carefully) sets coupon on ground and sprints to top of Berm and back. All PAX sprinted twice.

MARY:
LBCs IC x 50

PAX were groaning after the LBCs, so YHC had Lil Nicky give a thirty count rest while PAX held plank. As the PAX did not seem rested after that, Searcy gave another very slow thirty count.

Flutter kicks IC x 20

American Hammers w/ coupon IC x 10

ABCs IC

COUNT-OFF & NAME-O-RAMA: Lil Nicky, Popeye, Searcy, Snookie, Yard Sale

CIRCLE OF TRUST/BOM:
Do the hard thing. Don’t take the easy way out.

MOLESKIN:
Small group at the Berm. YHC mostly made the workout up as he went along. Dr. Scholls had to perform emergency surgery this AM and could not make his Q. Holding Al Gore after 200 squats is not fun. YHC decided to have everyone do the last ten burpees together IC. It did not go as badly as expected.

ANNOUNCEMENTS:
Grow Ruck, 1 year anniversary 08/18

 

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