Shovel Tree?

26 Men planted 2 Shovel Trees…er…Shovel Flags and got down to business

The Thang:

Warm up
SSH x30
Merkins x15
IW x25

Mosey to the rail by the river
Narrow supine pull-up x10
Stop motion squat jump x10
repeato x3

Mosey to Bowater parking deck
Backwards run up each ramp
Perform exercise at each landing
Burpees x5
At the next level add – merkins x10
At the next level add – one legged dead lifts x16 (8 ea leg)
AT the next level add – mtn climbers x20

Once at the top of the deck
Group 1 runs length of the deck while group 2 does people’s air presses, flapjack, repeato

Circle up for duck duck goose
PAX does various core exercises while each person runs around the outside of the circle
Group 1 – exercise determined by the smaller group
Group 2 – exercise determined by the smaller group

Lunge walk back down the deck ramps repeating exercises (that were done on the way up) at each landing
Audibled to end the lunge walks early because we were running short on time.

Mosey back to PC for 6MOM
45* LBC
Rosalita w/ LBC
Windshield wiper (stop motion)

COT

Naked Moleskin
– Great work by the PAX. What happened to LinkedIn? He started but wasn’t there at COT? #lifo #houdini’sAssistant
– So I found out, via the GO Magazine article, that we’ve been calling one of our main F3 symbols by the wrong name. It’s not a “Shovel Flag”, it’s a “Shovel Tree”. #ornot
– From the “if you can’t do it, don’t Q it” department, YHC audibled from the lunge walk down the ramp (after the first set). Partly due to time but partly cause that was a #smoker

Announcements
– F3 Hangar Party – scheduled for 8/17/13 at the GVL Downtown Airport. Make sure you let me know (if you haven’t already) if you plan to attend as well as how many in your party. Payment details are forthcoming but it will be catered by Salsarita’s (taco bar) and $7.50 per person.
– Mystery Q will lead us at Legacy on 8/17
– As we are on the cusp of expansion, we need more guys to step up and Q. Be thinking about this and let YHC or One Direction know when you’re ready.

See ya in the gloom

Iceman