Burpees for breakfast!

I was fortunate enough to lead the group of pax for a Monday morning beatdown.  After a restful Sunday YHC was ready to get some.  All 12 pax arrived on time and no FNGs so quick disclaimer and then pledge…

Warmup – NOT – Started with a fast paced mosey down the street to first intersection.  Surprisingly there was very little waiting on any six – This group came to play.  Stop –  10 LBCs .  Run some more – Stop – 10 Merkins, run some more to “Gastone’s Hill”  Up we go stopping at each light with 5 Merkins.  At the top gather up and Indian run to Robinson elementary for some big boy setups then to parking lot for some 11’s.  I had not really written anything down so I asked for volunteers to call out exercises – Island called Mountain climbers on one side and Squirt called ….Hip Slappers – well that wouldn’t work so Gastone pipped up with Burpees (uh oh ) So 11s were completed with very little mumble chatter.  Then cross parking lot with lunges and burpee long jumps x2 (planned on three but had to omaha )  Moseyed back to Food Lion to shopping cart return to hold dip position for 10 count x 4 ( a real crowd pleaser – hey at least we weren’t running).  Finally Mosey to old Harris Teeter for some wall work – I didn’t forget you Squirt!- hip slappers ! and wall sits.  Finally moseyed to short wall for dips IC before arriving back at snoballs.  All in all it was a real ball buster workout with very little rest between sets and this group knocked it out.  Its a real testament to F3 to see everyone pushing and improving so much.

Prayers for Gastone’s family dealing with the ravages of Alzheimers

As always it was my honor to lead – Until next time – Defib OUT