Brown Route: Part II is now playing@ the Mill

March 28th, 2018 By amway

14 eager souls showed this morning at Kannon for some exercise. The weather was great and we were not going to the Deck today. YHC has had a nagging foot injury so we are going to focus on upper body and core, not mention some tip toeing… I will explain later.

WARMARAMA

Mosey to Switzerland

Ssh x 20
Navy seal burpees (recently saw these in a prison movie ‘Shot Caller’… they were performed much better in the movie)
Wind mills x 20

The THANG

Mosey to metal plates (YHC is already needing to see a man about dog)

Curls + overhead press IC x 20
Behind neck tris w plates IC x 20
Sumo squats with plates OYO x 20

Breakup into two groups.

Each group Indian run entire length of parking lot next to train tracks.

At the end of parking lot is a group of 20 parking spaces on each side. I placed cones every other space on the middle line.

Group 1 Bear crawl to 1st cone then perform a Burpee, repeat through all the cones.
Group 2 Bobby Hurleys to cone then perform a merkin increase x 1 merkin at each cone.
Each group switch sides and repeat.

Bear Crawl News: Wrong Way and Catfish looked like 2 spiders taking off and popping up for burpees. I believe Catfish has met his match.

Meanwhile……. YHC really needs to see that dog owner at this point.

Mosey to DEM (Dale Earnhardt Memorial)

Merkins x 12 and core x 20

Shoulder Tap Merkins
LBC
Shoulder Tap Derkins
RBC
Shoulder Tap Incline Merkins
Low Flutters
Diamond Merkins

STOP…… HOLD UP …. YHC can’t take it anymore, gotta go. Rooster take over… Brown Route is now in play… run if you can.. mainly walking with intermittent stops…. started tip toeing at the GEM Theatre while KPD drives by, of course. I heard Frostbite had some luck getting into the fenced construction site with the only porta-jon around…. Success!

Rooster’s Audible workout

10 burpees, run a lap around DEM
10 core killers, run a lap
15 Freddie Mercs , run a lap
AYG back for Mary

MARY (YHC is back)

Homer to Marge x4…hold… low flutters x20 IC … hold… Homer to marge x3… low dollys x20 IC…. hold… Homer to marge x3… RECOVER

COT

Prayers for one of our F3 brothers ‘Trout’ who is having surgery.
Travel mercies for Catfish who traveling to Bogota, Columbia today.
Travel mercies for Trick Daddy and his family as they are returning home soon.
Prayers for a friend and family of YHC’s, ‘Jody Roper’, who recently passed away after battling cancer for the last 2 years.

MOLESKIN

MAN, what a morning this was…. Navy Seal burpees were botched by YHC, lights in parking lot were ‘on’ last night but ‘off’ this morning, YHC ‘met a dog owner’ not to mention trespassing, Rooster calls an audible, and Catfish goes down in bear crawling. It wasn’t a perfect workout but hey…. we were out there bettering ourselves and our fellow brothers. Its always rewarding to lead and a true gift to workout out with you guys for an hour in the morning.

The funny adventures that happen @ the Mill….

Amway

F3 MECA

F3 MECA

Brown Route: Part II is now playing@ the Mill