August 1st, 2017 By King Louie

3 men were smart enough, strong enough, and dedicated enough to venture forth from the fart sack today for another morning of an F3 beatdown. With YHC in lead, we started at 5:30, moseying around the church following a quick disclaimer. Triangling up for Warmorama, we did the following:
SSH x 15
IST x 10
Hillbilly x 10
Mountain Climbers x 15
Cotton Picker x 10
Windmill x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:
Another mosey began as we made our way to the daycare, doing a brief set of lunge walking, backwards, running, and repeato-ing. Back to the mosey we went, stopping very soon after for Curb Dips. Another mosey began, but quickly halted for merkins at the fence. Regular merkins x 5, bottom rung merkins x 4, middle x 3, top x 2, and then back down.

Another mosey to the business park was again quickly stopped for low slow squats. Back to the mosey we went and we circled the business park buildings with bear craws, crab walks, lunge walks, burpees, squats and moseys.

The next set was to zig zag run on the parking lot lines some, followed by running in and out of the alleys with 5 muscle ups to go in, 10 dips in the middle, and 5 muscle ups out. After repeating this there was a brief set of suicides, followed by curb hops, sprints, toe taps, and repeato.

Finally we moseyed back to Tradition, stopping at the pull up bars for burpees to pull ups x 5, toes to bar or knee raises x 7, then Mary.

Mary:
Mason Twist x 10
LBC x 10
Freddy Mercury x 10
Flutter kick x 10
Squirm x 10
Homer to Marge medley

Stretching.

Good to get some more boot camp in, thanks for letting me lead this morning, men.

Tradition