September 17th, 2016 By Thick Burger

6 of the meanest and baddest pax joined up for some fun in the sun. Well, it was cloudy and overcast, so there wasn’t much sun…but there was plenty of fun!

WARMUP
Short mosey around the parking lot
SSH x 20
Windmill x 10
Good Morning x 10
IST x 10
Hillbilly x 10
Merkins x 10

THE THANG
Phase 1
Circuit workout at the playground
Station #1 – 5 pullups
Station  #2 – 10 merkins
Station #3 – 15 dips
Station #4 – 20 squats
Repeato until the Q gets tired

Phase 2
ATMs
From the plank position, begin with Alternating shoulder touches x 10
Remain in plank, and do Tempo (aka Perfect) merkins x 10
Remain in plank, and do Merkins (OYO) x 10

Repeato with a 7 count

Repeato with a 3 count

Phase 3
The Walking Dead
Lunge walk from one end of the field to the other, and lunge walk back. Eventually, everyone will be moaning like a zombie from the television series The Walking Dead. Repeato x 2

Oddly enough, the name of this exercise was enough to prompt a thorough discussion on the topic of zombies and other end of world scenarios. I thought that I was alone in my affinity for this subject, but there are obviously some other doomsday preppers in F3 besides myself!

Phase 4
B.L.I.M.P.S.
Burpees x 5
Lunges (each leg) x 10
IST x 15
Merkins x 20
Plank jacks x 25
Squats x 30

Phase 5
Shortened B.L.I.M.P.S.
Complete every exercise for a 5 count

Phase 6
Shortened The Walking Dead
Down and back only one time

Mosey back to the parking lot for Mary

MARY
LBCs x 15
Russian Twist x 15
Alphabet

MOLESKIN:
1. As always, it is a pleasure to have the opportunity to lead.
2. It was nice to have a visitor from another AO in attendance (F3 Warhol)
3. Long time, no see F3 ONJ
4. We probably could’ve talked about zombies and the apocalypse for hours. All I know is that when it goes down, I want to be surrounded by my fellow F3 brothers!

Boondocks, The Smokehouse

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