September 27th, 2018 By ponyboy

Seventeen men resisted the threat of rain and the warm fart sack to meet at Highland Creek Elementary School this morning for a dirty dozen beatdown.  Disclaimer was given and the Pax were off with a variety of warm up exercises (high knees, butt kickers, slides)   t

We started with a short disclaimer followed by a lengthy mosey up to the bus lot that included high knees, butt kickers and defensive slides.

WARMARAMA

• Side Straddle Hop IC X 15
• Cotton Pickers IC X 15
• Hillbilly’s IC X 15
• Plank Jacks IC X 15
• Winmill IC X 15
• Tempo Squats IC X 15
• Temp Merkins IC X 15
• Hurpees OYO  X 10

THE THANG

Mosey to end of parking lot for a series of movements:

• Sprint to first basketball goal
• Inchworm Merkin to second basketball goal
• Crab Walk to third basketball goal
• Bear Crawl to fourth basketball goal
• Plank Walk to power box
• Backward Run to end of parking lot

Mosey to retrieve coupons (cinder blocks)

Circle up at end of parking lot for the Dirty Dozen, a series of exercises for 12 reps each.

Round 1:

• Overhead Press IC X 12
• Squats with Coupon IC X 12
• LBC IC X 12
• Mosey to first basketball goal

Round 2:

• Bicep Curls IC X 12
• Lunges with Coupon X 12
• WWII Sit-ups OYO X12
• Mosey to first basketball goal

Round 3:

• Tricep Extensions IC X 12
• Cinder Block Swings OYO X 12
• Low Flutter IC X 12
• Mosey to first Basketball goal

Round 4:

• Bent Over Rows IC X 12
• Chest Press IC X 12
• Rosalita IC X 12
• Mosey to First Basketball Goal

Return Cinder Blocks

Mosey to end of bus parking lot and line up for Caca Laca Choo Choo

Mosey to Portico in front of school

• People’s Chair (60 Seconds)
• Balls to the Wall (30 Seconds)

MARY

• Mason Twist IC X 21
• Homer to Marge IC X 5

MOLESKIN

Thanks for the opportunity to lead this morning.  Hope you men have a great day.

• Please keep Kool Aid in your prayers as he deals with his injury/condition.
• Remember F3 Dads is being hosted this Saturday at MCP.   There will still be last call at 7am and coffeteria afterwards.  Plenty of time to grab your 2.0 and get back out to MCP at 9AM for F3 Dads.

 

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