Blocks, Burps & Bears

  • Workout Date - 11/30/2017
  • Q In Charge - Look Out Below
  • The PAX - Butterbean, Beanstalk, Hot-4-Teacher, My Two Dads, Drive By, FNG Col. Sanders, Look Out Below
  • AO - Tower of Terror

Yeah the AO says TOT, but this went down at the new AO Graceland. Tech guys, help me out and add Graceland to the list.

This was YHC’s first time at Graceland. A great group of guys came out and we did some things that made us sweat.

Circle up for the Mission Statement (NAILED IT) and a quick explanation of F3.

Warm up – SSH x 20 IC, Windmills x 20 IC and Merkins x 15 IC

The Thang – Mosey around to the back of the parking lot and find the cinder blocks hiding behind the bushes. We partnered up and handed out the instructions…

Partner 1 will run around the Grace Church parking lot while Partner 2 does the exercises:

100 Thrusters
200 Kettle Bell Swings
300 Squats

Flip flop when Partner 1 gets back from his lap. Reps are cumulative between the 2 PAX.

We had a little more time, so after putting the blocks away, we went back to the start point for a little more fun. This time it was burpee broad jumps and bear crawls.

Partner 1 burpee broad jumps 3 parking lot lines while Partner 2 holds plank. Partner 2 then bear crawls up to Partner 1 and does 3 parking lines. Partner 1 then bear crawls up to Partner 2 and so forth. Yes, this idea was better on paper than it turned out. My execution was lacking and we ended up just burpee broad jumping the length of the parking lot and then lunge walking back.

Circle of Trust / Ball of Man

Announcements – F3 Christmas Party on 12/1 don’t forget to sign up, Grinch 5K this Saturday, Santa Run Dec. 16, My Two Dads has his VQ coming up next Thursday at Graceland

Prayers – babies on the way for YHC, Drive By and My Two Dads – Hot-4-Teacher’s father in law’s kidneys

Was an honor and pleasure leading today!!

SYITG
LOB

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