October 26th, 2016 By Grinder

8 PAX with 1 FNG decided to kick Wednesday in the teeth and posted at everyone’s favorite AO in the hills.  Quick meet and greet with the FNG followed by a disclaimer and we were off.  YHC had one immediate goal in mind, get our bodies warmed up!  It went like this

Mosey up and around to the middle lot for

Warmarama

• SSH
• Cotton Picker
• Imperial Storm Trooper (IST)
• Merkins
• …?

That’s good enough, let’s mosey!

• Grab some wall in the dungeon
• 10 Burpee-Muscle-Ups
• When finished, get on your six and hold feet 6″ off the ground while waiting for the PAX to finish.
• 10 LBCs in cadence
• Repeato
• Repeato

Mosey out the drive to the bottom of Hillspring drive.  Time for some (longer than anticipated) sprints.

• 20 SSH then AYG to the driveway at the top of Hill spring
• Feet 6″ when finished Catch your breath
• Mosey back down the hill stopping at every tree for an exercise
  • Rotate between 5 merkins and 5 squats
• Repeato
• (definite crowd pleaser)

Stop right quick (apparently a Mooresville saying?) for 2 sets of Dips and LBCs

Mosey back up to the parking lot and partner up for a Grinder grinder

• Partner 1 does exercise while partner 2 runs to the end of the parking lot and back
• Do not count your reps.  Instead focus of good form.
  • Air Squats (3 sets each)
  • Hand Release Merkins (2 sets each)
  • Scorpion Dry Dock (2 sets each)
  • Lunges (2 sets each)

Back down the the flag for Mary

• Pretzel crunches
• Mason Twist w/ increasing tempo

REVOVER

COT

BOM

Moleskin

1. Welcome to our FNG Del today!  Good to have you out there with us.  Great job coming out after being ill for 6 months.  Keep posting with us and you will see some huge improvements in your life!
2. Tclaps to @Tugboat for being the first one there and the last to leave…. doing burpees!  That dude is 100% committed to the burpee challenge.  #strong
3. @Genie is pumped up and leading the charge to recruit more FNGs.  Every AO needs a good flyer Q, glad we have you brother!  Let’s help him out by spreading the F3 word every chance we get.  #giveitaway
4. Three workouts you need to hit this week…..
   1. Rolling Stone- Thursday – @Sparky is the Q
   2. Skywalker- Friday – @GreenEgg is (finally) unleashing his virgin Q
   3. Tradition – Saturday –  Beatdown Chowdown.  Details here.

Men, let’s make this a great day!

 

Skywalker

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