9s on the Tiers

6 pax showed up for a dry 35 degree beatdown to get the long weekend started.

DISCLAIMER – Rite Aid

PRAYER – Rite Aid (first time YHC has ever prayed with the song I’m Too Sexy playing in the background)

COP

• SSH x 25 IC • HR Merkin – Plank Jack combo x 10 OYO • Jump squats x 10 OYO • Burpees x 10 OYO • Carolina Dry Docks x 10 OYO • Apolo Ohnos x 10 OYO • Mountain climbers x 20 OYO

Mosey to bottom set of stairs closest to AO in tiered lots and partner up

THE THANG

The Thang was sort of like a DORA, but was based on time as opposed to reps.  Three exercises at each tier.  While partner 1 does the first exercise, partner two runs to other set of stairs and back.  Partner 2 then does the first exercise while partner 1 runs.  Continue to flapjack through the three exercises x 9 minutes each tier.  Brought some tunes to set the mood.  Tunes from Def Leppard, Aerosmith, AC/DC, John Mellencamp, Bon Jovi, Journey, Boston, INXS, Beastie Boys, Chumbawamba, and, of course, Right Said Fred were heard.

• Bottom tier – 9 minutes

• HR Merkin – Plank Jack combo • LBCs • Jump squats

• Middle tier – 9 minutes

• Burpees • Freddie Mercuries • Apolo Ohnos

• Top tier – 9 minutes

• Carolina Dry Docks • Heels to Heaven • Mountain climbers

Mosey back to AO.  Plank for the six.

MARY

The Box – there may be a name for it in the exicon.  Not sure.  My M introduced this to me from one of her yoga classes.  Start in high plank.  Take right kneed to right elbow, then R knee to R wrist, then R knee to L wrist, R knee to L elbow, then back to R elbow.  Repeat for L leg.  A little of that (like two reps on each side) goes a long way.

CIRCLE OF TRUST

PRAYER

Prayers for health for the the Whiplashes

ANNOUNCEMENTS

AO moving to the parking lot up the hill in between all of the buildings starting next week.  EH at least one guy in the coming days.  There are sad clowns out there that need the men of F3.  We were all once one of them.