September 10, 2019

The Morg Highlands

THE SCENE: Quite a pleasant morning. Comparatively cooler than it had been and a hint of a breeze.
F3 WELCOME & DISCLAIMERNo professionals here, but we are in the habit of planting small workout groups and invigorating male community leadership.

  • 30 SSH IC
  • 20ish Arm circles IC
  • 10 Daisy Pickers IC

GOLF!!! Each hole consists of two exercises to be done in an alternating manor. Each hole starts with 12 of each exercise, then 11, then 10, etc. This is done AMRAP style for 5 minutes. Whichever round you are on is your score for the hole. ie if you completed 12/12, 11/11, 10/10, and 4 counts in the 9/9 round, your score is 9. Your final score is all hole scores added together. Mosey to each hole in between.

  • Hole 1 – Startex – Hand release merkins / Squats
  • Hole 2 – The Pavillion – Tricep Dips / Derkins
  • Hole 3 – The Playground – Hanging Leg Raises / Jump Lunges (1 is 1)  (modify HLR with seated ones but double reps)
  • Hole 4 – The Bathrooms – Donkey Wall Kicks** / 45 degree wall Irkins
  • “Clubhouse” – Startex
    • Low score was 19, high score was 38. Hold plank for 19 count IC followed by 38 jumping High Knees

**Donkey Wall Kicks – Start in a leapfrog like squat facing away from a wall, donkey kick your feet about 3 feet up said wall, then push back off down to the leapfrog like squat.

Clubhouse was kind of Mary like.

6 PAX, no FNG – Miracle Ear (QIC), Orange Julius, Gym Shorts, Woodpecker, Twilight, Potter

Our kids are like sponges and they see and replicate everything we do. Like we need to be a good example for them, we need to also do the same in our communities. People notice how we act and what we do, so do it like a true HIM.

I still am shocked that I actually PLANNED running into this workout. I like including the F3 mission at the beginning, I think Ill keep that.

Its all on slack. 9/11 coming up, there are a couple 9/11 Qs going on.