Donkey Kicked My Butt

TIME: 0700
TEMP: Beautiful 55 Degrees

DISCLAIMER

PRAYER

WARM UP

• SSH x 40IC
• Merkins x10IC
• Hillbilly Walkers x 15IC
• Imperial Walkers x 15IC
• LBC x 20IC
• TTT x 10IC
• Windmills x 10IC
• Merkins x10IC

THE THANG

Tour de Founder’s

The PAX run around Founder’s Park with exercises at four locations (N,S,E,W).  South  location 10 Burpees, East location 20 Merkins, North location 30 Donkey Kicks, West location 40 American Hammers (single count).  Plank on the six.

Johnson City Field Day (Merkin Leap Frog)

Four cones were strategically placed, as noted by Jester, in the middle of the field.  Posted at the first cone on the West side and paired up.
1st Cone:  Merkin Leap Frog
Each team completes 10 merkins, then group 1 sprints to the second cone while group 2 merkins as fast as they can (AYG).  When group 1 gets to the cone they start their fast merkins and wait for group 2 to sprint to them.  Once both members at the 2nd cone pump out 10 merkins…at a medium pace.
2nd Cone:  Teammates will bear crawl to the third cone
3rd Cone:  Merkin Leap Frog

10 Second break then go back in reverse order

Tour de Founder’s

Johnson City Field Day (LBC Leap Frog)

1st Cone:  LBC Leap Frog
Each team completes 10 Big Boy Situps, then group 1 sprints to the second cone while group 2 LBCs as fast as they can (AYG).  When group 1 gets to the cone they start their fast LBCs and wait for group 2 to sprint to them.  Once both members at the 2nd cone pump out 10 Big Boy Situps…at a medium pace.
2nd Cone:  Teammates will crab crawl to the third cone
3rd Cone:  LBC Leap Frog

10 Second break then go back in reverse order

Circle up at the flag for 2 minutes of Mary…Tony Horton ain’t got nothing on us
Flutter Kicks x 40IC
Side crunches x 15IC each side

COT

FNG:  Donnie Wislon, 39 – specializes in cyber security >> LifeLock (just about that quick)

Naked Moleskin:

It has been great working out with the men from Johnson City. In particular, I want to mention what an inspiration Jobs, Honcho, and Penn-Seagal are to F3 Johnson City and YHC.  I would include Pythagoras but a 10 lb ruck?  That’s almost as bad as Jester’s squats.  And I digress… these guys have been putting in the work and now they kick the workouts in the teeth.
I think we have men of similar caliber in Erwin. On April 1st, Slugger and YHC will seek out those individuals and spread the message of F3.  Thank you Donatello for trusting in us to carry that message. We endeavor to make an impact in our area like you are in JC.
Godspeed and Following Seas!