September 7th, 2017 By Grinder

Picture perfect weather conditions brought 21 men out of the cozy fartsack and into the gloomy parking lot of @F3Highlands.  The mumble chatter started early- Koolaid’s 3am hurricane prep shopping trip, Genie appearing from the bottle he’s been stuck in (no, YHC did not rub it), Conchito surprisingly not wearing anything on his dome…

The digital timepiece struck 5:30, disclaimer was administered, and we were off.  Mosey toward the middle school and circle up.

Warmarama:

• Side Strattle Hop
  • 1 Burpee
• Imperial Storm Trooper
  • 2 Burpees
• Windmill
  • 3 Burpees
• Cotton Picker
  • 4 Burpees
• Mountain Climber
  • 5 Burpees

Mosey to the basketball court and line up

• Bear Crawl to first goal, crab walk to second, bear crawl to 3rd, crab walk to 4th.  Plank & John Travolta in cadence until the 6 arrives.

The Thang:

• Countdown circuit
  • Start with 8 of each exercise and work your way down to 1
    • Part A:  Pullups on the play ground, Burpees at the shelter portico, Lunges near the learning cottages.
    • Part B: Knee raises on the playground, Dips on the guardrail, Hand-release merkins at the gate.

YHC called time just before we finished part B and we (sorta) indian ran to the mary lot.

Mary:

• Little Baby Flutter Crunch
• Pretzel Crunch
• PE Crunch
• Crunchy Frog

RECOVER RECOVER

COT & BOM

Moleskin:

1. Thanks for having me this morning men.  It’s been a long while since I’ve Q’d over here.
2. There sure was a lot of complaining about the Burpee warmup from a guy is known to lead the same routine.  Maybe I’ll lead his other workout next time and see how that goes. #4Corners
3. Today’s experimental exercise was the LBFC (Little Baby Flutter Crunch).  Awkward at first but delivered a solid burn IMO.
4. TClaps to @Barrister for going the extra mile and doing hand-release burpees instead of merkins.
5. We didn’t quite get to finish part B of the workout this morning, maybe next time.
6. Shoutout to my Skywalker homies for watching my back this morning.  It’s pretty sketchy on that side of Eastfield Rd.
7. Announcement:  Rolling Stone 3 year anniversary beatdown- This Saturday, 7am at Harris Road Middle School.  *There will be no workout at Mallard Creek this week.*

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