Crawl Up and Lunge Down

It was a nice clear morning after overnight rain. 7 PAX showed up. One of Dano’s folks (Erwin’s finest!) was in the parking lot when YHC got there a little early for a pre-workout ruck. It’s a good thing a 35 year old walking around an elementary school wearing a backpack at 5 AM doesn’t look suspicious.

DISCLAIMER

PRAYER

COP

• Willie Mayes Hayes 10 IC • Squats (3 count hold) 10 IC • Burpees 10 OYO • Hillbilly Rockettes 12 IC • Big Breasted Bertha (5 wide merkins IC, 5 regular merkins IC, 5 diamond merkins IC – picked these up from F3 Chicago) • 10 IC monkey humpers –> karaoke –> 10 IC monkey humpers • 10 IC merkins –> backpedal –> 10 IC merkins • 10 IC squats –> high kicks –> 10 IC squats

THE THANG

Mosey to the sidewalk connecting the elementary and high schools – putting in 5 burpees as we passed through burpee cove – and then partnered up. This partner routine is called “Bridge Over the Nest” in the f3nation.com Exercises library and started at the bottom of the sidewalk near the elementary school.

• Partner 1 started bear crawling up the hill toward the high school. • Partner 2 completed 10 squats, 10 merkins, and 10 big boy sit ups. Then partner 2 ran to the high school (past the crawling bears) and back down to their partner. • Partners switched. Partner 2 starts bear crawling while Partner 1 goes to the bottom of the hill and does squats, merkins, and sit ups. • Continue to switch off until the high school is reached then begin lunge walking back down the hill and proceed with the same partner rotation.

MARY

• Sweat angels 20 IC (led by Chunk) • Alphabet OYO (led by Floppy Disk) • Flutter kicks 35 IC (led by Escape Hatch) • Doc I hate yous 3 IC (led by Doc Oc)

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS