Just a friendly birthday beatdown with YHC. Questions about F3 and each wrong answer tallied up a penalty burpee to be paid by the group at the end of the beatdown. The parking lot was wet, so we made sure we spent some time on our sixes to dry some of it up.
AO: Smart Park
PAX: KiddiePool, Swobbles, Wiggles, Armstrong, Meatball, Jazz Hands
Windmills IC x20
COP with random F3 trivia and knowledge sprinkled in.
SSH IC x20
Moroccan Nightclubs IC x20
American Hammers IC x20
Flutterkicks IC x10 (find the wettest spot you can to do them)
Merkins OYO x20 (hands in puddles if possible)
Squats OTD x20
Wash, rinse, repeat for a total of four rounds, then complete all accrued penalty burpees. Today, that meant 13.
NAME-O-RAMA: We named a new PAX this morning! WELCOME JAZZ HANDS!!!
Cones spread out 10 yards apart up to 100 yards
10 yard cone: 10 burpees
Sprint 90 yards, 1 Modified San Antonio Shuffle (left leg lunge, right leg lunge, squat, Merkin)
Run to 20 yard cone, 9 burpees
Sprint 80 yards, 2 San Antonio shuffles
Continued this until we got to 1 burpee and 10 San Antonio shuffles. And for fun ran another 100 yards back to the finish.
The Thang: Alternating Upper Bod & Lower Bod Mosey 50 yds. w/ Block Deep Calve Raises on Block…brace against wall x 10 each leg. Mosey 50 yds. w/ Block Jog 1 lap around perimeter of garage deck COP – Circle of Pain:
Coupon on Curb for x 10 Deep Tricep Dips OYO Sprint to staircase & back Block Squats x 10 IC Jog to staircase & back Incline Block Merkins x 10 IC Jog to staircase & back Block Jump Lunges x 10 OYO Jog to staircase & back Decline Block Merkins x 10 IC Mosey 50 yds. w/ Block to staircase 2 Bonus Laps on Stairs. (Great idea Meatball!) Meet at lower deck for Abs:
Scissors x 10 IC Bicycles Crunches x 30 IC Flutter Kicks x 10 IC Count Off | COT | Prayer | Video | Picture