January 24th, 2018 By Deuce

I took a little saunter down into Union County to see what the boys at Conviction were up to and ended up Qing a “Moderate” beatdown, whatever that means.

Warmup

Mosey around the back of the school to the bus lot.

• SSH x20.
• Windmill x10.
• Cotton Pickers x10.
• 10 Imperial Walkers.
• 10 Yurpees/Inch Worms OYO.

The Thang

Move over to the lines.

• Bear Crawl Suicides- Bear Crawl to a line, sprint back, for four lines.
• Lt. Dan 1:2 to 8:16.
• Al Gore until the six arrives.

COP

• Merkin x10
• Mountain Climber x10
• Peter Parker x10

Mosey to the front of the school and choose a picnic table.

• Dip x10
• Incline Merkin x10
• 20 Step Ups each foot OYO
• Dip x10
• 10 Decline Merkins OYO
• 10 WWII Sit Ups OYO
• LBC x20
• 10 Box Jumps

Mosey back to the cars.

Yoga

• Mountain, Neck Rolls, Shoulder Rolls, Side Stretches.
• Mountain, Forward Fold, Half Forward Fold, repeato x3.
• Plank, Up Dog, Down Dog, Lunge, Crescent, Spinal Twist, Warrior One, Warrior Two, Side Angle, Peaceful Warrior, repeato other side.
• Merkin x10.

Mary

• Russian Twist x10.
• LBC x20.
• Crunchy Frog x10.
• The W x10.
• Homer-to-Marge Merry Medley, includes: Homer-to-Marge, Low Dolly, Rosalita, Low Flutter.
• J-Lo x10.

Moleskine

1. Thanks for letting me bring a little pain to Conviction.  It is always an honor to lead an F3 workout, but especially so as an invited guest of a different AO.  I enjoyed meeting you all.
2. Four spots left for the F3 Custom Goruck in MeCa region. Email F3eastcharlotte@gmail.com if you are interested and I’ll let Gamma know.
3. Gypsy said something about F3 Olympics.  See him for specifics.

Peace,

Deuce

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