March 1, 2019

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