Only four brave souls showed up for a Norwood-led beatdown. All vets, so brief disclaimer. No warmup because I had no clue how long the workout would take.
Short mosey to the adjacent parking lot for a Double Quarter Pounder. Run 1/4 of the parking lot, do 25 merkins then run backwards to the start of the parking lot. Run 1/2 of the parking lot, do 50 squats then run backwards to the start of the parking lot. Run 3/4 of the parking lot, do 75 mountain climbers then run backwards to the start of the parking lot. Run the length of the parking lot, do 100 SSHs then run backwards to the start of the parking lot.
Short mosey around the parking lot.
Then the “double” portion came in for the Double Quarter Pounder. Run 1/4 of the parking lot, do 25 jump squats then run backwards to the start of the parking lot. Run 1/2 of the parking lot, do 50 flutter kicks then run backwards to the start of the parking lot. Run 3/4 of the parking lot, do 75 moroccan night clubs then run backwards to the start of the parking lot. Run the length of the parking lot, do 10 burpees then run backwards to the start of the parking lot.
We moseyed up to the baseball field for a triple nickel. We used the hill on the first base side of the field. Monkey jumpers (because I can’t do a Q without having monkey jumpers!) at the bottom and WW II sit ups at the top. Madoff and I thought it would be a good idea to do the WW II sit ups in the grass. We were soaked.
We moseyed back to the front of the school for a little wall work. 60 seconds of wall sits with shoulder presses for the last 20 seconds. Then 10 hip slappers. Rinse and repeat.
Then we did a little Corewood. 60 seconds AMRAP OYO with 30 seconds break in between each exercise:
- American hammers
- LBCs
- Pretzel cruches
- Windshield wipers
- Crunch frogs
- Dying cockroaches
Fellowship mosey to the main parking lot.
Prayer requests:
- The F3 brothers who haven’t posted recently
- Safe travels for the kids going to summer camps
COT
Pledge
Great work this morning, men!