The YHC showed up about 45 minutes early to the AO to get all of the presents I brought out for the Pax. Almost like Christmas Morning! A lot of times I feel pretty rushed Qing throughout the week, so it’s nice to have the time on the weekends to bring out some coupons!
The usual warmup….didn’t feel like taking the time to make an original.
- SSH X 20 IC
- LBAC X 15 Forwards and X 15 reverse
- Slow Squats (6 count)
- Slow Merkin (6 count)
- TTT X 10 IC
- High Knees x 10 IC
The 13 Pax got into three teams (of 4, 4, and 5) at one of the stations. At each stations were 1) Two five gallon buckets 2) a cinder block 3) a tire with a 50 ft rope attached to it. 4) a 30 pound plate and 5) a 45 pound sandbag. The new movement to F3 was the tire pull. The YHC tried it out in his backyard (when the grass was dry) and thought that it would be pretty difficult. However, saturday morning, with almost frozen/wet grass, the movement was a lot easier. Cathy to the rescue! He happened to have a few 35 pound kettle bells that fit just perfectly into the tire. Problem solved. Let the Suck begin!
While one PAX Farmer carried the buckets 30 yards and back, the other pax did AMRAP on each coupon. When the PAX got back, switch. When the entire team completed a round, the team completed a field-lap mosey.
Before getting some Mary in, YHC had the group partner up and (try to) complete 20 back-to-back partner squats. It worked just Ok. Then the partners did Plank/decline merkins together 15 each person.
We had 5 minutes to complete some Mary. the YHC introduced a movement that was quickly referred to as Prisoner’s Wives.From a elbow low plank, rock your shoulders back to push your butt closer to your feet. Trick is, your knees never touch the ground. Then move your chin back over your hands. Thats one. We made it you 10 before all of us had had enough!
LBC X 20 IC
Heels to Heaven X 20 IC
CIRCLE OF TRUST
Welcome FNG Aaron Barnett – Apple Butter. (family from Carter County)
Parables Bible study to start after Coffeteria at Chick-fila Saturdays from 7:45 to 8:30