• Post Type:
  • When: 05/26/17
  • AO:
  • QIC: Spiderman
  • FNG's:
  • PAX: Jar Jar, Blart, Stone Cold, Bulldog, Easy Rider, Slaw, Gastone, Turtleman, Squirt, Rosco

Red paint.

Really great weather this morning for the Downtown crew to shake off cobwebs from a rough Wednesday/Thursday beatdown(s). We aimed for competition form with a nice mixture of running and heavy lifting, some burpies, bear crawls and deep sea divers.

Warm Up:
15 Seal Jacks – F3 rule #1 – free of charge
10 Merkins – F3 rule #2 – open to all men
10 LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
10 Squats – F3 rule #4 – Men who participate also lead the workout
8 Don Quixotes – F3 rule #5 – workouts end with a Circle of Trust

What do you call a bear that is cold? A: A burr.

Mosey around a few city blocks, then back to the pavilion.

PLEDGE

The THANG

4 corners: Bear Crawl staight aways, 10 Dying Cockroaches on the corner.
2 laps = 80 Dying Cockroaches & 8 Bear Crawls

kid comes home from his first day at school.
His Mother asks, “Well, what did you learn today?”
The kid replies, “Not enough. They want me to come back tomorrow.”

Mosey down to the Wells steps for some,
Deep Sea Divers – 5 steps, 5 reps, IC
Monkey Humpers: 10 IC
Dips: 10 IC

Mosey to the Pavillion

5 burpies

12 exercise stations: 4 PAX using cinder blocks: 4 PAX using half cinder blocks: 4 PAX using bricks

50 seconds on, 10ish seconds recover
Squat Press, Merkin, Dying Cockroaches, Lunge Curls (using the bricks/cinder blocks)

3 Rounds so each PAX can use a different brick/cinder block.

5 burpies

A police officer jumps into his squad car and calls the station.
“I have an interesting case here,” he says. “A woman shot her husband for
stepping on the floor she just mopped.”
“Have you arrested her?” asks the sergeant.
“No, not yet. The floor’s still wet.”

COT: Great time today, we look forward to friends & family this weekend and wish everyone safe travels and good vibes.