Tabata time 20 seconds exercise, 10 second rest, eight cycles) with 10 count between each exercise.
We started a combo of Declined Merkins and Diamond Merkins. But YHC was unable to perform, so we terminated that. F3 protocol: “If you can’t do it, don’t Q it!” So we did some Monkey Stretches before continuing with:
AO: Smart Park
PAX: Cornelius, Meatball, Kiddie Pool, Ditka
WARMARAMA: Shoulders and Neck stretches, 15 Windmills IC
THE THANG: Quick paced ruck to Kroger Hill to work on the steep grassy hill and the incline up the 741 stop light. Half of PAX carry a Coupon or Sandbag for extra weight to trade with other PAX as needed throughout the workout…
Pax: cobra, frank the tank, Zulu, swobbles, Burt Macklin FBI, Crockett
Warm up stretches OYO
Burt Macklin showed up late so we warmed up with 20 penalty burpees.
Head over to the side of the school. Starting at the first pole, we started our super 21. First pole was one merkin, one big boy sit up then sprinting to the next pole. At each pole we increase by one merkin, one big boy sit up until to 21.
AO: Smart Park
PAX: Swobbles, Floater, Armstrong, Cornelius, KiddiePool, MeatballWarm up:
SSH IC x 25
Mountain Climbers IC x 25
Run down and back of parking lotThe Workout
25 Squats IC ( hold on down for 3 seconds)
25 Merkins IC ( hold on down for 3 seconds)
30 second block hold above head
60 second plank
Run the length of the parking lot
60 second wall sitRound 2
Same thing except held down position on squat for 5 secondsRound 3
Same thing as round 1 but had a wall sit competition at the end and KiddiePool took the victoryCOT