“You’re killin’ me, Ballz!”
THE SCENE: Sandiest of all lots; 63 degrees and hu-mid
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
- SSH x 13 IC
- IMPERIAL WALKERS (in motion; clockwise) x 13 IC
- IMPERIAL WALKERS (in motion; counter-clockwise) x 13 IC
THANG:
Mosey to nearby field of pain
- Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then 10-ct *Body Bag Builder* (x10)…(8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…submitted but not yet approved by Exicon Cmte folks @ STARTEX
- Alternating Shoulder Taps until All In
- *Bear Crawl 360* (Bear Crawl but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
- Alternating Shoulder Taps until All In
- Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then 10-ct *Body Bag Builder* (x15)
- Alternating Shoulder Taps until All In
- *Bear Crawl 360* to next light pole
- Alternating Shoulder Taps until All In @ MID-EX
- Recover then Mosey to nearby parking lot
- Grab a concrete girder and perform LOW Dip (x20) IC
- Flip over and perform LOW Incline Merkin (x20) OYO
- Perform Carolina Dry Dock (x20) OYO
- Short, slow mosey in the gloom and back
- Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then 10-ct *Body Bag Builder* (x20)
- =End of ROUND 1
- Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then Burpee (x20) @ MID-EX
- Alternating Shoulder Taps until All In
- *Crawl Bear 360* (Crawl Bear but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
- Alternating Shoulder Taps until All In
- Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then Burpee (x15)
- Alternating Shoulder Taps until All In
- *Crawl Bear 360* to next light pole
- Alternating Shoulder Taps until All In
- Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then Burpee (x10)
- Alternating Shoulder Taps until All In
- =End of ROUND 2
- Bear Crawl 75 yards to MID-EX
- Alternating Shoulder Taps until All In
- Crawl Bear 75 yards to STARTEX
- Alternating Shoulder Taps until All In
- =End of ROUND 3
- Mosey to Shovel Flag
MARY: N/A
COUNT-OFF & NAME-O-RAMA:
6 (1 FNG: Diplomat); Altar Boy, Moth Balls, Four Eyes, Teacher’s Pet and O Positive (YHC).
CIRCLE OF TRUST/BOM:
CHALLENGE
Many PAX are participating in the Equinox Challenge. Are you? Great. If not, consider it. Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)
MOLESKIN:
Bru-tal. Simple yet very effective with a few OP wrinkles just to keep the boys on their toes. Great to have Diplomat join us in the gloom. Will be recycling this work-out.
#ISI