January 15, 2019

Simple fun at the Annex

THE SCENE: a beautiful chilly gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
Daisy Pickers IC x15
Mosey around the lot
SSH IC x30
Mosey around the lot

THA-THANG:
This is where it got FUN…
Bring Sally Up: In a plank position and when sally goes up, we jump, when sally goes down, we perform 1 merkin.  Essentially, burpees.
Mosey around the lot.
Bear crawl and Merkins every two parking spots. (rinse and repeat)
Broad jump and merkins every two parking spots. (rinse and repeat)
Sprint across the lot.
Mosey around the lot.
Squats!  Lots of SQUATS! 50-40-30-20-10 reps
Mosey around the lot.
Crab walk and merkins every two parking spots. (rinse and repeat)
Mosey to startex for Mary.

MARY:
American Hammer IC x50
LBC’s IC x25
American Hammer IC x40
LBC’s IC x25
Flutter Kick IC x30
Mountain Climbers IC x50

Brutal…

COUNT-OFF & NAME-O-RAMA
6 pax (Speedy, Boba Fett, Roomba, Woodpecker, Grimace, Shoestring)

CIRCLE OF TRUST/BOM:
My daughters love a song by Andy Mineo about friends.  YHC reminded pax the importance of true friends and what it means to be a friend.  We need friends in our lives as well as being a true friend to others.  True High Impact Men are true friends!

MOLESKIN:
LOVED being with the pax from the Annex.  Boba Fett gave me a look during BC that I think he cursed my children’s children.  All the pax had fun and mumblechatter was on point.  Plenty of midwife noises happening.

ANNOUNCEMENTS:
VAPE session tonight.
March 30th Crucible Challenge!!  Start conditioning TODAY!!