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Ruck weights

QIC: Ducktales
Date: 09/27/2018
PAX: Geek squad, milkman, the count, radiohead
AO: The Huey

Conditions: Eatable

The Disclaimer

COP

down dogs, warriors, Mosey

The Thang ang

Ruck til relieved 
Bench 1 squat with 80 lb sand bag
Memorial flag, curls with 30 lb plate
Bench 2 overhead press with 20 lb plate
Bench 3 kettle bell swings with ruck
Sidewalk to pavilion Merican with rucksack on
Mosey in between stations around track.
Karaoke down and back back parking lot Mumble chatter: The Counts go to karaoke song is John Denver- Country Road.
25 bb situps
Next we Moved rapidly around track, stopping at sidewalk to lung back to love shack.
we did wall sits with Mohammad Ali’s then finished with boat to canoe.

BALL OF MAN

 

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Training Day

QIC:  Princess Aurora
Date: 10/13/2018
PAX: Abscess, Best In Show (Respect), Candu, Care Bear, Cherry Log, FNG-Code Brown, FNG-Cowbell, Doodles, Fast Lane, Fissure, Geek Squad, FNG-Gisele, Goose, FNG-High Tops, Laces Out (Respect), Magellan, Odd Job, FNG-Outcast, Peanuts, Picasso, Prosciutto, Radiohead, Ringwald, Rug Doctor (Respect), Secret Sauce, FNG-Straight Jacket, Sundance, Sunshine, Threeskin, Venus, VSquared, FNG-Yukon Cornelius
AO: The Landfill

Conditions

On the chillier side of perfect but still perfect

The Disclaimer

Delivered in full

A couple months back, Fissure proposed that YHC come guest Q in the Scenic City. I told him to take a number, and well, today his number was finally called. The result? 33 PAX posted at The Landfill today to learn that the sh*t’s chess; it ain’t checkers!

Following a brief introduction and disclaimer, we took off on a long mosey down the lighted path, throwing in some lateral shuffling, backpedaling, and lunging for good measure as we made our way to the lower lot.

COP

  • SSH x 20 IC
  • Slow N Low Squats x 15 IC
  • WMH x 11 IC
  • Good Mornings w/ LBAC (F) x 15 IC
  • LBAC (R) x 10 IC
  • Overhead Clap x 10 IC
  • Overhead Press x 15 IC
  • Seal Clap x 13 IC
  • Merkin x 7 IC

The Thang

Form
Mosey up the road to middle lot and gather the PAX into groups of three for a little form critique. P1 serves as judge and holds People’s Chair while P2 performs max Merkins (chest to ground and full arm extension at top) with proper form and P3 performs max Squats with proper form (thighs parallel and full hip extension at top). When Merkin form is lost, PAX rotate.
Effort
Mosey up to the grass by the playground and gather PAX back into their threesomes. Sometimes it’s a little too easy to slack off, especially in larger workouts. Well, that was not going to happen here. P1 holds People’s Chair with arms overhead while P2 performs 100 SSH and P3 performs 50 4-ct Flutter Kicks. To ensure that People’s Chair doesn’t turn into a People’s Barstool, P1 is incentivized to hold correct position lest he add 25 reps to his teammates’ rep counts each time he comes out of it. To my knowledge, no reps were added for anybody. That’s effort!
Strength
Everybody grab a rock and circle up for a Block Webb. With hands on coupon, PAX perform one merkin on Q’s command of “down” followed by 2 shoulder presses with coupon. 1:2 ratio is maintained as the PAX make their way up to 6 Merkins and back down. Only hitch is that surprise last round of 6 again. Sorry, I must’ve lost count.
Keeping the coupons, the PAX put in some more work, 10 reps each, all IC:

  • Kang Squats holding rock to chest
  • Low Plank alternating rock taps with rocks in front
  • Side-to-side leg raises over the rock

Power and Stamina
Having rid ourselves of the rocks, the PAX took a short little mosey over to the hill leading up to the soccer field. Back in our threesomes, P1 Bernie Sanders up the hill x 2, P2 performs Merkin-Clerkin AMRAP, and P3 performs Squat-Jump Squat AMRAP. Rotate through until each PAX has gone up the hill. Reverse plank for the six. All in and all PAX together Bernie Sanders up the hill.
Speed and Agility
Up by the soccer goal, YHC set up three sets of cones for a little agility work. Each group formed a line behind the starting point, and while P1 runs through the drill, the rest of the line performs SSH. Once P1 begins Burpees at last cone, next man starts the drill. After all have gone, RnR with Squats while waiting.

  • 5 yards forward
  • 5 yards left
  • 5 yards forward
  • 5 yards right
  • 10 yards
  • 3 Burpees
  • Sprint back to start

*Numbers are approximate as these were walked out in the dark, but rest assured that the work was still done.
5MOM
Had to introduce the guys to a little something devised by the PAX of F3 Nashville’s Bomber AO: the Dixie Stampede! With everybody in line and on their six, all PAX start alternate holding feet 6″ and 18″. PAX perform Hello Dollies IC, and switch feet level on Q’s call.  Rep count was 10-10-5-5. Sexy count was 1000. Wrapped it up with:

  • Boxcutters x 10 IC
  • Cutterboxes? x 10 IC
  • LBCs x 13 IC

COT/BOM

 

Moleskin

Not only did I get to experience my first F3 Chattanooga workout this morning, but I got to Q it, and at a fine AO I might add. Guys were giving it their all, some of it even coming from their insides, and I was very grateful to witness the camaraderie so very present amongst the PAX. Having been involved with F3 for 4 years now, it’s truly awesome to see the impact it’s having on men near and dear to me as well as those I’ve never even met.
As I said in the COT, every one of you has what it takes to be a leader; you just have to get out of your own way and do the hard things. Whether it’s waking up at the crack of dawn to go have your ass kicked, taking a stab at something new even though you’re nervous or don’t have all the answers, or putting aside your own comfort and pride to serve those in need, it’s all progress. It’s movement toward advantage, what we F3ers call “acceleration.”
My hope is that we each continue to accelerate in all aspects of our lives — family, friendships, fitness, work, church, service, and beyond — and that as we’re doing so, we’re picking up the folks we meet along the way. That’s leadership.
PA out.

News

Cleveland Launch/2 Year Anniversary – 11.17.18 in Cleveland @ Greenway Pavillion

Upcoming Qs

10.16 Laces Out @ Hill City
10.16 Picasso @ Huey
10.17 Ohms @ Lions Den
10.18 Stairmaster @ Hill City
10.18 Ducktales @ Huey
10.20 The Count @ Landfill
 

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Daring Greatly; Engaging Shame

 

QIC: VSquared
Date: 10/11/2018
PAX: Care Bear, Deep End, Fabio, Fissure, Free Candy, Flemish, Geek Squad, Laces Out, Ringwald
AO: Hill City

Conditions:

Cloudy & finally cool.

The Disclaimer

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt. But if you do we will carry you to your car if necessary.

COP

  1. Mosey to Great Hall.
  2. Abe Vigoda (or what I like to think of as Don Quotes)(Slow stretched or Old Man Windmill)
  3. Toes Stretches:
    1. Lift heals
    2. Lift toes
  4. Side Straddle Hop:
  5. Cotton Picker
  6. Arms up and keep them up!
    1. Forward Arm Circles
    2. Backward Arm Circles
    3. Cherry Pickers
    4. Overhead Press
    5. Chinook
  7. Piriformis stretch
  8. ‘Mericans
  9. Mountain Climbers
  10. Recover!

The Thang: All in a Mornings Workout:

Get into groups of 4-5 people and line up on the columns for a relay between teams:

  1. The person designated first in line zigzags back and forth between columns to the end and get the Monday sheet, then sprints back to the group to perform exercises in cadence with single count exercises.
  2. Rest of group recovers while next person runs for next sheet – repeat for all sheets.
  3. Sheets are as follows:
    1. Monday:
      1. 20 Squats
      2. 15 Planks
      3. 25 LBCs
      4. 35 Side Straddle Hop
      5. 15 Lunges
    2. Tuesday:
      1. 10 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 10 Side Straddle Hop
      5. 25 Lunges
    3. Wednesday:
      1. 15 Squats
      2. 40 Planks
      3. 30 LBCs
      4. 50 Side Straddle Hop
      5. 25 Lunges
    4. Thursday:
      1. 35 Squats
      2. 30 Planks
      3. 20 LBCs
      4. 25 Side Straddle Hop
      5. 15 Lunges
    5. Friday:
      1. 35 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 20 Side Straddle Hop
      5. 15 Lunges
    6. Saturday: Suprise! The first team to bring this sheet back gets to pick Mary for everyone else to end the workout.
    7. Sunday: Recover.
  4. Cooldown with 10 minutes of Mary defined by the winning team.

COT

Shame. What do you think about when I say that word? If you’re like me then it’s likely that certain actions come to your mind that you regret, but it’s not actually those actions, or behaviors, that make those memories come to the surface; no, behaviors deal with guilt, shame deals with image and state of being. So when you think of those memories chances are those things are points when you really questioned who you were and if you were actually worth anything if you were capable some behavior like you exhibited in those moments.

Now there are two directions you can take shame towards the benefit of humility (proactive vulnerability) and its many benefits, or the impairments of toxic shame, self-rejection, pride or rage (usually a fearful reaction to the emotion of worthlessness).

I think this is important for F3 Men to get for several reasons that can be found as core principles in our mission to plant, grow and serve small workout groups for the invigoration of male community leaders.

Leaders must be willing to engage areas of shame in their lives humbly and vulnerable so that they inspire their followers to do the same and achieve their greatest selves by daring greatly. I love Berne Brown’s quote from Theodore Roosevelt about the Man in the Arena, and how rather he wins or loses his success is in daring greatly. And that’s what we have a chance to do and encourage others to do when we

For me as a Christian also means bringing the greatest glory to God as I reflect His image in who I was created to be. As a matter of fact, I think that behind humbly engaging vulnerability from a place of healthy shame is hope in that power that is greater than ourselves. The way we build that is to enter trials and suffering – places of vulnerability – (both those we imply and those implied upon us) in humility and not in toxic paralyzing shame, self-rejection, pride or rage. Those things produce endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God – the higher power I believe in –  has poured out His love into our hearts through the Holy Spirit who has been given to us.

(Romans 5:3-5) To me, that’s one of the most foundational truths about God, that He acted first for us in humility and vulnerability – even unto death – so that we might be able to dare greatly and do the same.

So hears the deal. I want you to think about where you are most vulnerable to shame and instead of living in that place walk out of it focusing on what/who you are taking hope in so that you can engage that by living it out humbly as you lead in your various spheres of influence. Your not perfect and and you have weak points and that is OK, you can still strive for excellence and achieve great things while inspiring those around you to do the same.

Burne Brown link to TED Talk on Shame

Look up also, Burne Brown’s TED Talk on vulnerability

Moleskin

Inspired by a Twitter post that listed several sets of exercises to do throughout a week, I was inspired to knock them all out in one morning!

News

Saturday’s convergence and will be huge, so make sure you are over at White Park by 7:00 AM to take a part in the training that Nashville F3 is bringing our way!
 

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Silence is Golden

 

QIC: Whittler
Date: 10/10/2018
PAX: Fast Lane, Jabooti, Peanuts, Sidekick, Speed Bump, Threeskin, Vila,
AO: Beast Ridge

Conditions

73 degrees and perfect

The Disclaimer

Disclaimed.  Phone with be kept with YHC in case of emergency

COP

Began by a long mosey to the far parking lot
Good Mornings x 15
Windmill x 15
Third Grade exercises x 15
Calf/heel stretch 10 per side
SSH x 40
Arm circles x 15
Seal claps x 15
Cherry pickers x 15
Plank x 15
Side plank x 10 per side
Attempted imperial joggers x 4 (YHC aborted secondary to lack of coordination) – converted to imperial walkers x 15

The Thang

Mosey to the pavilion
Fives
Beginning at the pavilion, YHC explained that there would be two exercises, a 100 yard jog, two more exercises, 100 yard run back to complete one round.  Reps increased by 5 per round.
Round 1
1 decline merkin, 5 dips
Run
1 burpee, 5 LBCs
Round two – same exercises except 2 and 10 respectively
Round three – 3 and 15
Round four – 4 and 20
Round five – 5 and 25
Round six – 6 and 30
At this point, we rounded up the six and headed back to the parking lot for Mary
MoM
Leg raises x 10
Pickle pounder x 10
Reverse pickle pounder x 10
Pretzel crunch x 15 each side
Heel touch x 10
Shoulder taps x 10
Done

COT

YHC struggled with writer’s block/Q block when trying to come up with some words of inspiration for the men of F3.  That being said, I’ve learned over time that sometimes it’s what you don’t say that’s most important.  I am a fairly quiet guy except when I need to be heard.  Sometimes if you talk about everything and all the time, people stop listening.  I’ve learned that if you learn to speak when it’s important, your words can be more impactful.  During the mumble chatter, a comment was made about the exercises and I said “I have to stick with what I’m good at.”  And that definitely applies here – I’m good at choosing the right time and place to be heard but at other times being silent and just listening.  Sometimes, silence is golden.

Moleskin

The mumble chatter game was superb.  Specifically, Sidekick commented that I do pickle pounders quite often and he couldn’t wait for my wife to get back in town.  To which I replied “I have to stick with what I’m good at.”  I let everyone else read between the lines.
YHC has been humbled to be able to lead the men of F3 at Beast Ridge.  It was the first place I ever posted and I’ll always remember that sloppy workout that Vila led us through.  Sidekick humbled YHC by expressing his gratitude for my Qs at Beast Ridge.  While I am headed to live on the Gentlemen’s Ridge, I will still visit the Beast periodically.

News

TRAINING DAY!!!! Saturday, October 13
BelieveLand launch November 17th

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FLASH

QIC: Ohms
Date: 10/10/2018
PAX: Candu, Freefall, Goose, Radiohead, Steam Engine, The Count
AO: Lions Den

Conditions

Cool and Rainy

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.

COP

– 1/4 mile mosey (mixed with Bernie Sanders, Karaoke, Side Shuffle)
– Flutter Kicks x 20 IC
– Lunges x 20 IC
– Air Squats x 20 IC
– SSH x 20 IC
– Hip Slappers x 20 IC
– Cotton Pickers x 20 IC
– Windmills x 20 IC
– Side Lunges x 20 IC

The Thang

Route 66 (LAP #1)
– 1/8 mile mosey – 1 burpee
– 1/8 mile mosey – 2 burpees
– 1/8 mile mosey – 3 burpees
– 1/8 mile mosey – 4 burpees
Route 66 (LAP #2)
– 1/8 mile Indian Run – 5 burpees
– 1/8 mile Indian Run – 6 burpees
– 1/8 mile Indian Run – 7 burpees
– 1/8 mile Indian Run – 8 burpees
Route 66 (LAP #3)
– 1/8 mile mosey (with Karaoke and Bernie) – 9 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 10 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 11 burpees
– 1/8 mile mosey (with Karaoke and Bernie)
Red Barchetta
– 100 yard sprint – 100 Flutter Kick IC
– 75 yard sprint – 75 LBCs IC
– 50 yard sprint – 50 American Hammer IC
– 25 yard sprint – 25 Sweat Angels
– 10 yard sprint – 10 Heel Touches

COT

“Life goes pretty fast. If you don’t stop and look around once and a while, you could miss it.”

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B.L.I.M.P.S at the Beast

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 71 deg. F

I am not a professional (Disclaimer)

WARM-UP:

  • SSH x20 IC
  • Abe Vigoda x10 IC
  • SSH x15 IC
  • Small Arm Circles x15 IC
  • Small Arm Circles/Reverse x15 IC

Mosey from P/L to Soccer Field by way of Play Ground parking area.
THE THANG:
6 Stations on nearside of Soccer Field.  At the completion of each full round of six exercises all PAX run across Soccer Field to other side and back to first station.

  • Burpees x5 OYO
  • Lunges x10 each leg OYO
  • Imperial Walker x15 OYO
  • Merkins x20 OYO
  • Plank Jacks x25 OYO
  • Squats x30 OYO
  • Run across Soccer Field and back to Station #1

Rinse and Repeat 3 times.
Mosey back to P/L
MARY Go Round:
Each PAX leads group to 15 IC Mary’s

  • American Hammer
  • Pickle Pounder
  • LBC
  • X and O
  • Hello Dolly
  • Flutter Kicks
  • Rosaletta
  • Planks


COT
Life is about Attitude….10% what happens and 90% how we react, Charles Swindoll
We are in charge of the Attitude we will embrace for the day, so make it a great one!

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B.L.I.M.P.S. + 2

QIC: The Count
Date: 10/04/2018
PAX: Fissure, Mr. Clean, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 72 deg. F
I am not a professional (Disclaimer)
WARM-UP:

  • SSH x 20 IC
  • Abe Vigoda (Windmill) x 10 IC
  • SSH x 15 IC
  • Little Arm Circles x 15 IC
  • Reverse Arm Circles x 15 IC
  • Moroccan Night Club x 15 IC

THE THANG:
Begin on 1/4 mile track at first light pole.  After each exercise run to next light pole for next exercise.

  • First Light Pole: Burpees x 5 OYO
  • Run
  • Second Light Pole: Lunges x 10 IC
  • Run
  • Third Light Pole: Imperial Walkers x 15 IC
  • Run
  • Fourth Light Pole: Merkins x 10 IC (20 Total)
  • Run
  • Fifth Light Pole (using low balance beam) :  +2 (10 Decline Merkins and 10 Incline Merkins)
  • Run
  • Sixth Light Pole:  Plank Jacks x 25 OYO
  • Run
  • Seventh Light Pole: Squats x 15 IC (30 Total)
  • Run to First Light Pole

Rinse and Repeat 5 times
MARY Go Round:
Each PAX chooses their own Mary and leads group to x15 IC

  • American Hammer
  • Flutter Kicks
  • Bicycles
  • Hello Dolly

COT
Live life to the fullest.  Make sure you have a good balance between work and family, for when we are on our death beds, no one says, “I wish I worked more”.
Make It A Grea Day!

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Love and Light Poles

QIC: Mr. Clean
Date: 10/06/2018
PAX: Care Bear, Candu, Early Bird, Free Candy, Fissure, Goose, Rug Doctor (Respect), Sidewinder (Respect), Steam Engine, Sundance, Threeskin, VSquared, Venus, Whittler, Wort
AO: Landfill

Conditions

70 degrees. Damp.

The Disclaimer

I am definitely not a professional. You’re here on your own free will. Push yourself. Don’t hurt yourself. Let’s do this!

COP

SSH x18
BAC x10
Reverse x10
Cherry Pickers x10
Chinooks x10
Shoulder Presses x25
SSH x25

The Thang

Warning: This is my first Q after a 2 month hiatus. The Qdrenaline is VERY high! Clear Eyes, Full Hearts, Can’t Lose…Let’s Mosey to the bottom gate…

Let There Be Light
Pax partnered up. Moseyed to each light pole and completed the following.

1 Merkin 1 Bent Over Row
2 Merkin 2 Bent Over Rows
This was a progression to the 25th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3

Let There Be Light — Round 2
Pax partnered up. Moseyed to each light pole and completed the following.

1 Squat 1 Curls
2 Squats 2 Curls
This was a progression to the 20th light pole. Pax carried coupons and switched at each light pole. We are fair here in F3.

Two Steps Forward and One Step Back
Pax partnered up. Moseyed two lights forward. Completed:

1 LBC while partner did 1 shoulder press…
Excessive mumblechatter ensued about YHC’s mathematical abilities….Things went south, literally, the PAX did 5 reps for each exercise until time was called…so the Pax thought
A quick MOM with a pure count from YHC and Fissure.

COT

At each interval, Pax would switch partners and learn something new about their comrade.

In the spirit of my dear friend Picasso, something I learned in 2 months off from F3. I love it very much and many of the men love me as a brother.
*Always love your neighbor as yourself
*Always show kindness when given an opportunity
*Always know humbleness is NOT weakness
*Always be the guiding, positive light for those around you
Men of F3 Chattanooga: Please know that I care deeply for ALL of you and thank you for your thoughts, prayers, and support as I battled my illness. Great to be back! AYE!
–Mr. Clean Out

Moleskin

Did you know…The Landfill only has 25 light poles? Give or take a couple… YHC is also a mathemagician and only needed the help of a surgeon to figure out the math for “Two Steps Forward and One Step Back”. Also, apparently Care Bear knew all about the excessive pole usage for today’s beatdown based on the length of his shorts and mustache…

News

Vila made a triumphant return this week!
No Huey this week.

Upcoming Qs

 Whittler
V-Squared
TRAINING DAY!!!!!

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What 1 Year of F3 Has Taught Me

QIC: Picasso
Date: 10/09/2018
PAX: Ohms, Ringwald, Laces Out, Early Bird, Care Bear, VSquared, Free Candy, The Count, Fabio, Moondance, Candu, Gamecock, Flemish, Steam Engine, Two By, Freefall, Deep End, FNG (Unknown)
AO: Hill City (Renaissance Park)

Conditions: 70 deg. F

I am not a professional, but I am wiser than I was a year ago. Here is some advice, choose to listen to it or not.

WARM-UP:
Great Hall
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl Up Mt. Midoriyama
Step 3: Merkins x 10 At Top
Step 4: Run Down Mt. Midoriyama
Step 5: LBC x 10
Step 6: Sprint up and down Mt. Midoriyama
Rinse and Repeat all Steps x 3
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Sprint up and down Mt. Midoriyama
Step 4: Dips x 10
MARY
– X’s & O’s
– Flutter Kicks x 25 IC


COT
What 1 Year of F3 Has Taught Me.
A lot these items below are true elsewhere but certainly apply to F3. The items are also not the extensive list on lessons learned from a year of F3.

  1. Waking up early is the hardest part, but I’ve never regretted it
  2. Exercise definitely makes me a better person
  3. Diversity is always better than Inclusivity
  4. Your body is only as strong as your mind….most of the time
  5. Sharing a goal with a common group of people builds a solid network
  6. Solidarity can be good, loneliness is not
  7. It’s always better to have a plan and it change than to have no plan at all.
  8. It is really hard to keep a routine, but it helps if the burden of the routine is minimized
  9. Things are not always perfect…and that is ok
  10. Splashing merlot, like farting during Flutter kicks, is always funny

Countorama
Nameorama
BOM
Sincerely,
Picasso

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Huey McGuey Cluster

 

QIC: Picasso
Date: 09/25/2018
PAX: Ducktales, Geek Squad, Milkman, Radiohead, Steam Engine
AO: The Huey

Conditions

Raining, wet, hot, pretty much like a Louisiana summer

The Disclaimer

I am not a professional. Please push yourself as much as you can, but be smart

COP

1 lap around the Park
SSH x 25
Forward fold x 20
Arm Circles x 20, Reverse

The Thang

Random pieces of exercises were cobbled together. Pax sometimes would state “Remember when we did this exercise..It sucked”….and then we would do that exercise. This was a duck-tape work out that was pretty much lead in most part by mumble chatter. Listen and implement. Pax always be talking.
Title of exercises or routine
Ass kickers to the end of the parking lot
High knees to the end of the parking lot
Left Karaoke to the end of the parking lot
Right Karaoke to the end of the parking lot
Sprint to the end of the parking lot
BOYO x 10
Infinity Plank [Plank, Right Plank, Left Plank, Bridge, Merkin]
Dips x 10
DuckTales Famous Hydro Decline Merkins x 10
Incline Merkin x 10 across picnic table
Plank x 20 sec across picnic table
Right Plank x 20 sec across picnic table
Left Plank x 20 sec across picnic table
Mountain Climbers x 15
Wall Sits x 60
Wall Sits x 60. Arms out, partner tries to push them down
MARY
LBCs x 20
X’s and Os x 20
Hollow Body Hold x 20

COT

Great Job today. Way to push yourselves in the Rain.
Countarama
Namorama
BOM