August 24th, 2016 By Chum

7 pax rolled out of the fartsack this humpday to learn the value of the starfish in the F3 Ecosystem

WARM-O-RAMA

• Quick Mixed Mode Capri Lap
• SSH x 20 IC
• Mountain Climbers x 15 IC
• Merkins x 10 IC
• IW x 10 IC
• Happy Appies x 10 IC
• Peter Parkers x 10 IC
• Parker Peters x 10 IC
• Mosey to the Fire Lane
• Run the Fire Lane – +1 burpee at each “FIRE LANE” (1, then 2, then 3, …)

THE BIG FISH

Asterodeia (aka star fish)

• Center = 5 merkins
• Leg 1 = 5 squats
• Leg 2 = 5 burpees
• Leg 3 = 5 dead bugs
• Leg 4 = 5 derkins
• Leg 5 = 5 Bobby Hurleys
• Round 2 = legs @ 10 and center @ 5

Bass-Ackward CMIYC

• Rucker walks the track
• All other pax run the opposite direction
• All other pax drop for 5 merkins each time they pass the Rucker till the Rucker completes 1 full lap

MARY / RING OF FIRE

• WW2 SU + DEAD BALL TOSS
• AMERICAN HAMMER X 5 IC, X # PAX TAKING TURNS CALLING CADENCE
• LBC X 20 IC
• FREDDIE MERCURY X 20 IC
• TIME

MOLESKINE

Already this morning is starting to fade away into YHC dusty memory banks. This is what he remembers, good temps, good humidity and a lot of talk about “LUNCH LADY!” Thanks for the great take-out served up by the unstoppable HUGO.

To God be the Glory at all times!

AYE!

Pain Academy

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