Pushing 3x Your Limit

It was a sticky 70 degrees as 10 Pax posted. Some came imitating a Clydesdale. Others came in an unusually timely fashion. All were ready to put in the work.

DISCLAIMER

COP

It wasn’t leg day, but YHC felt a good lower body stretch was in order.

• Mountain man poopers IC x10
• Through the tunnel IC x10
• Willie Mays Hays IC x10
• Imperial walkers IC x10
• Hillbilly walkers IC x10
• Inchworms x3
• Etch-a-Stretch
• Motivator from 5
• Seal claps IC x10
• Little baby arm circles IC x10 fwd/el backwardio

THE THANG
Find your “number” for decline merkins.  This is the number of reps you can do in a row before you have to pause to take a break.  Remember this number.

Pax then entered a circuit.

• Derkins x Your number
• Mosey to swingset for Underdogs x Your number
• Mosey to car line for 10 reps of ab work at each numbered spot
  • Even numbers: LBCs
  • Odd numbers: 2ct Freddie Mercuries

• Back to the flag for Merkins at 2x Your number
  • Rinse and repeat the underdogs and abs

• Back to the flag for Incline Merkins at 3x Your number
  • Rinse and repeat the underdogs and abs

Audible: rather than 10 reps at each parking spot, do the number listed (ie, declining ladder 12 to 1)

Most Pax made it to the Derkins in Round 2.

MARY

Stayed in the circuit until time

CIRCLE OF TRUST
PRAYER
MOLESKIN
Happy Birthday Ghost Rider

ANNOUNCEMENTS
Sign up on Slack to volunteer at the F3 booth at JC Meet the Mountains. Great way to talk with people about what we do.  F3 Dads at the island at Warrior’s Path Saturday 7am.