It’s Monday Already?

QIC: Picasso
Date: 01/07/2019
PAX: Fissure, Geek Squad, Loan Shark, Mr. Clean, Radiohead
AO: The Huey

Conditions

Cool and chill, like a jazz band

The Disclaimer

I’m not a professional. Neither are you. Be smart with how hard you push. If you push too hard that is your fault and you cannot sue us. We will be glad to help you back to the car.


COP

Mosey around the track
SSH x 25 IC

Mosey to the back parking lot
SSH x 25 IC
Calf stretches x 20 seconds
Stuck windmills x 10 seconds, each leg
Willy Mays Hayes x 10
Cobra Pose x 10 seconds
SSH x 10 IC
Downward Dog x 10 seconds
Forward Fold x 10
Back Stretches x 10 seconds
Hip Stretches x 10 seconds

Mosey to the racing part of the back parking lot

The Thang

Tired and beating down from the “TUFF MUFF” two days before, everyone was eager to do planks

Karaoke 50 yards, then back [Loan Shark gave it his best]

Partner Exercises
P1: High Knees to end of parking lot, Ass kicker back
P2: Hold Plank

Swap

P1: Karaoke to end of parking lot, Karaoke back
P2: Hold Left Side Plank

Swap

P1: Jog to end of parking lot, Sprint back
P2: Hold Right Side Plank

Swap

P1: Imperial Walker to end of parking lot, Jog back
P2: Hold Glute Bridge

Curb Dips x 20 IC

Mosey to the Basketball Track…..yes, I said Basketball Track

Plank x 10 Seconds
Left Plank x 10 seconds
Right Plank x 10 seconds
Glute Bridge x 10 seconds
Table Saws x 10, each leg
Superman x 15 seconds
Sea Turtles x 15 seconds

4 GOALS

P1: Imperial Walkers, Squats, Merkins, Toe Merkins
P2: Hold Plank

Jump over the raging creek!!!!!! Mr. Clean made that creek his mop!!!!

Wall Sit x 20 IC

MARY

Hollow Body Hold x 15
Fissure Kicks x 15

DONE


COT

@drimback aka Geek Squad stepped up and gave a great message on not selling yourself short as a leader. If you are out in the gloom or putting sweat in somewhere else and leading the effort, don’t sell yourself short. You are making everyone better by putting forth the effort.

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

 MUMBLE CHATTER

“If Clemson beats Alabama, I’ll buy each F3 PAX a beer” – Fissure