August 18th, 2016 By Gordo

19 PAX brothers from MECA gathered on a beautiful muggy early Thursday morning to see their F3 brothers and get a little work out.  A disclaimer was given.  Here is how the work out went:

Mosey to Bus Lot

Warmorama:

• 25 STH – IC
• 20 Merkins – IC
• 20 Cotton Picker – IC
• 20 Mountain Climbers – IC
• 20 Squats – IC

 

Mosey to Rail –

• Partner Up @ Rail
• 20 Partner Dips – and switch
• 3x

 

Mosey to Skyline

• Split into 3 groups
• Workout in silence was recommended as a respect for the Skyline residents
• Group 1 run to first intersection – 20 Merkins
• Group 2 – run to the second intersection – 30 LBC
• Group 3 – go to wall on main road – 10 Muscle Ups
• Each group goes to the next station in order considering where they started (1 – 2 – 3)
• Repeat 4x
• Plank when done

 

Mosey to Shelly Avenue

• 10 Count
• Repeat 10 count
• Form two Indian Run Columns
• Indian Run to end of Bus Parking Lot

Circle up – 20 Squats IC

Mosey to first basketball goal

• Bear Crawl to second basketball goal

Crab Crawl to third basketball goal

Mosey to Mary

• Low Dolly (courtesy of Sully)
• Pretzel Crunch x 20 (courtesy of Buffalo Bill)
• Reverse Crunch x 20 (courtesy of Colonel Mustard)

Moleskin:

• Welcome back to Phantom! We are glad to see you and looking good.
• A bit more running than normal, but I had a hidden agenda of getting some in since I am missing Wednesday and Friday workouts
• Thank you everyone for letting me lead, and staying together in groups at Skyline.
• Colonel Mustard – thank you leading us out in the prayer.

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