More station work at the Storm!

9 HIMs showed up for another late summer like beat down by stations at the Storm Tuesday morning in the ever present gloom. It went like this:

COP

SSH X 20

IW X 20

Copperhead squats X20

Merkins X 15

Mountain Climbers X 20

Mosey to the center of the lot for four corners action. Count off by fours

1s – 1st corner, 10 merkins

2s – 2nd corner, 10 flutter kicks

3s – Jump squats X 10

4s – LBCs X10

After completion, run back to the center and 5 burpees. Rotate to next station. Rinse and repeat two rotations.

mosey to the schoolhouse.

15 SSH, slalom bear crawl through concrete obstacles, 15 dips. Repeat 5X

Next round:

20 dirkins, 10 step ups each leg, rinse and repeat 3X

Wall work:

People’s chair

airpresses X 20

Parking lot work, burpee suicides

Run two lines forward, one back and do 2 burpees. repeat to the 1st island

Coming back, same protocol except insert 5 squats for 2 burpees.

Mosey to flag for short Mary:

Rosalita X 20

SSH X 10

Flutter kick X 20

SSH X 10

LBC X 20

Done!

NMM: Great group out here today and great work by everybody. In a world seemingly gone mad it is great to have F3 to be a rock and a refuge for body, brain and soul building , an affirmation that we are here to do good in the world and get better. Reaching our full potential is hard but guys willing to get up and come out have the stuff to do that with. It is our call to do so.

The subject of “Q” came up and I am willing to co Q with anybody to get them started. That is how I started and I recommend it. Do it once and it just gets easier. And better. And you get better too! Try it, you’ll like it! I promise.

See you in the gloom.

Tesla