On this morning at Goat Island 13 men showed to know what the first workout of summer would bring. It’s the longest day of the year, hours of daylight that is, and this is the best way to get things off to a great start. YHC was wondering where the Mayor was and almost immediately he texted that he was on his way. Good job not fartsacking your highness.
Don Quixotes x15 IC
High Knees x15 IC
Moroccan Night Clubs x25 IC
Pledge of Allegiance
Let’s take a lap around the block. Wrap the mosey up at the base of the bridge. On the concrete part Crab Walk, wooden part Bear Crawl, then Crab Walk the rest of the concrete. Feel the burn! Fellowship mosey back to the other side for a quick history lesson on F3 Gashouse’s rich history of kayaking expertise on the South Fork.
Now that that’s over lets get back to it. Mosey across the street for the Thang.
The Charles Bronson – there was a time in the 80’s when Charles Bronson was a bad dude who starred in several action movies. YHC hasn’t seen one minute of any of those movies or even be able to name one but there is an F3 routine named after him so lets give it a try.
At the bottom end of the grassy area downtown, sprint from the sidewalk up to even with the shovel flag. Once there do an army crawl up to the other sidewalk. At the sidewalk perform 50 Side Straddle Hops. Mosey back to the start and repeato but switch the exercise at the top each time for: 50 Merkins, 50 Burpees (this really sucked), 50 LBCs, 50 Jump Squats.
Take a lap around downtown but stop at the Gazebo of Pain to get shredded in the core area. On your six!
Flutterkicks x25 IC
Dying Cockroaches x25 IC
Oblique Crunches x17 IC each side
Repeato each for 3 rounds total. Oh yeah, that was grate!
Prayer Requests: Tesla’s friend Mike Jenkins was in a car accident
Announcements: Tubing on the Green River July 14th – DM Sargento if you want to go, whole family is welcome!
My apologies for the delayed BB again men, I’ll do better with my timeliness. Until next time, Sargento is out!