March 21st, 2016 By Sandman

23 of F3’s finest decided to get out of their nice warm beds and join together in the gloom for a good old fashioned Irish beat down.

Warmorama

Mosey to far parking lot.

• 20 SSH
• 15 Windmills
• 15 IST
• 10 Merkins

The Thang

Mosey to end of parking lot and line up along curb facing the other side of the parking lot.

• 5 Merkins run to other side, 5 sit-ups
• Run back 10 Merkins, run to other side 10 sit-ups
• Run back 15 Merkins, run to other side 15 sit-ups
• Run back 20 Merkins, run to other side 20 sit-ups.

Mosey up the hill to the pavilion

• 20 dips
• 10 step-ups on each leg

Mosey down to the creek and grab a rock.

• 10 Curls, move over 2 rocks
• 10 more curls, move over 2 rocks
• 10 Scull Crushers, move over 2 rocks
• 10 more Scull Crushers

Mosey to parking and partner up

• Partner A does exercise while Partner B runs a lap around parking lot, then switch
• As a team complete 150 Merkins, 200 Squats and 300 LBC’s

Back to the rocks

• 10 Curls
• 10 Scull Crushers

Mosey back to pavilion

• 10 Reverse Burpee’s (Google)
• Murdock gave us a exercise which we need to name. 5 on each leg.

Mosey to soccer field

• We did 4 corners. Start in middle of field
• Run to one corner 10 Merkins
• Run back to middle and run to another corner, 10 Burpees
• Run back to middle and run to another corner, 10 SSH
• Run back to middle and run to another corner, 10 Squats

Mosey to Mary

• Smokey, 15 low flutters
• Sugar, 15 J-Lo’s
• Pretzel Crunch, 15 each side
• Google/Ambassador, 22 Merkins to honor the 22 veterans that kill themselves each day.

Lock shields for an old Irish blessing.

May the road rise to meet you, may the sun shine warm upon your face, may the wind always be at your back and may you arrive in heaven 30 minutes before the devil knows you are dead.

As always, it is an honor to lead this group.

 

Highlands, Rolling Stone, Tradition

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