Concord F3 – Yard Apes beatdown

Warmup:
Parking lot stretches
(goose steps,
karaoke 2x,
butt kickers,
High Skips)
COP:
SSH 20x
IST 16x
Merkins 20x

Thang (most tasks done to a 4-count):
station I Arms (upper lot)
rock curls 25x
pullups 5x
repeato

station II core (picnic shelter)
pretzel crunches 25x
other side 25x
cockroaches 10x

station III Legs (hill behind Church)
backward lunges up hill
squats 20x
repeato

station IV (lower lot)
tire flips (with partner) 2/3 length of parking lot
Bridge with Alternating limb lift 20x
Tire flips back

Station VI Arms
Slow Brazillians 20X
Wall Chair 1 min.
Rock range of motion (curls milpress tricep ext and back) 10x
change rocks
Rock range of motion (curls milpress tricep ext and back) 10x
Carolina Drydocks 10x

Mary
LBC 40x
scissor switches 10x

Naked Man Moleskins:
8 apes showed up for the morning beatdown
Stayed on campus today with plenty to do
Lots o’ hot air from both ends today.
great job by flyboy & Hipbone for single-handedly flipping tire through parking lot
T-Claps to all for showing up putting their hearts into it

Its an honor to lead you guys – Thanks

Until next time in the gloom….
Cupid