Old Dog. New Tricks.
THE SCENE: BanANNEX; crispy air, 34 degrees and sprinkly
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
- SSH x 20 IC
- Imperial Walkers, in motion, clockwise while doing Arm Circles (F) x 20 IC
- Imperial Walkers, in motion, counter-clockwise while doing Arm Circles (R) x 20 IC
THANG:
Mosey to nearby field of pain: Base of hill (STARTEX)
- Perform OYO Merkin (x5), Burpee (x5), 8-ct Body Builder (x5) then Body Bag Builder (x5)…<8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!>…submitted AND approved by Exicon Cmte folks
- Bear Crawl 50 yards to top of hill
- Jump Squats and touch wall x 5 OYO
- Crawl Bear to base of hill
- Alternating Shoulder Taps until All In
- Perform OYO Merkin (x10), Burpee (x10), 8-ct Body Builder (x10) then Body Bag Builder (x10)
- Bear Crawl 360, clockwise (Bear Crawl in a 360 degree rotation while moving forward…submitted AND approved by Exicon Cmte folks) to top of hill
- Jump Squats and touch wall x 10 OYO
- Crawl Bear 360, counter-clockwise to base of hill
- Alternating Shoulder Taps until All In
- Mosey around parking lot as a group
- Perform OYO Merkin (x15), Burpee (x15), 8-ct Body Builder (x15) then Body Bag Builder (x15)
- Crawl Bear to top of hill
- Jump Squats and touch wall x 15 OYO
- Bear Crawl to base of hill
- Alternating Shoulder Taps until All In
- Mosey as a group ending back at shovel flag
MARY:
- N/A
COUNT-OFF & NAME-O-RAMA:
6; Tremor, Grimace, Slots, Speedy, Bailout and O Positive (YHC).
CIRCLE OF TRUST/BOM:
FAITH
Lay your plans, goals and dreams at the base of the feet of the Lord and let Him take care of the rest.
MOLESKIN:
Smokefest that will gas the fittest of the fit and push everyone to their own limits. Bear Crawl variations for the win. We did work and got better together.
Perspective:
- Merkins=120* (a movement in all 4 exercises)
- Burpees=90
- 8-ct Body Builders=60
- 10-ct Body Bag Builders=30
- Bear Crawl (variations)=300 yds; 150 yds uphill; 150 yds downhill
#ISI #ComingToAnAONearYou