August 5th, 2017 By Laser

10 Lakers showed up on this beautiful Saturday morning to be serenaded by music and midwife noises. The tone was set in the Warmarama when the pax began to question the sanity of the “Chumbaburpee” being part of the warm up. It only got more interesting from there….

Warmarama:
WM x 15 IC
IST x 15 IC
DDAS x 10 Count each leg
CDD x 10 IC
Rockette Hillbillies x 10 IC
Chumbaburpee –
Tubthumper – Start with SSH then every time they say “I get knocked down, but I get up again” do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.

The Thang:
Mosey out of parking lot through tunnel to the wall
Crab Jacks x 15 IC (AKA – Bronco Humpers – see Moleskin)
Mike Tyson x 10 IC
Crab Jacks x 15 IC
Mike Tyson x 10 IC

Mosey to the Field

Hindenburg Blimps
Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 5 Burpees; Round 2 – 10 Lunges (5 each leg); Round 3 – 15 Imperial Storm Troopers; Round 4- 20 Merkins; Round 5 – 25 Plank Jacks; Round 6 – 30 Squats

Mosey to Guardrail:
Dips x 10 IC
Incline Mercs x 10 IC
Dips x 10 IC
Incline Mercs x 10 IC

Mosey back of clubhouse lot with Indian Run

Indian Bear Crawl to first island
(Bear crawl back to front while pax plank)

Circle up for:
Bring Sally Up –
Q plays the song “Flower” by Moby (Gone in 60 seconds soundtrack). Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.
Howling Monkeys
Mary:
Low Dolly x 15 IC
LBC x 20 IC
Rosalita x 15 IC
Reverse Crunch x 10 IC
Pretzel Crunch x 5 IC Flapjack

RECOVER, RECOVER!

COT/BOM

Moleskin:
* The beatdown was in full effect today. There was mucho complaino during the blimps but the pax pushed through and put in an excellent effort. Nice work men!
* During the Crab Jacks it was noticed that @Bronco had quite the thrust happening; prompting some pax to assign a special DLake name for this excercise – Bronco Humpers
* Some pax were concerned about the new excercises being introduced and questioned the Q about making these up. All were assured that these were taken from the official F3 excercise list and encouraged by the other pax to “Pipe Down”.

Announcements:
* Continue to pray for @2Step’s mother who is still in the hospital
* Kannon AO launch on Saturday, August 12th at 0700. Clown car from Davis Lake being arranged to support our brothers in this launch. @TheFarm also asked for some pax to commit to post there for a couple Saturdays to support them while they get started.

Thanks for the honor of leading you men!

Your Brother Laser – OUT

 

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