June 4th, 2019 By Big Tuna

Three men from the MECA Boondocks AO enjoyed the beautiful weather this morning for a hilly beat down at Boondocks – The Village. YHC planted the flag at 5:25 AM and at 5:30 two of us headed next door to the church for today’s fun and festivities!!!

Warm Up
Mosey over to the lower parking lot at the church and Motown joined us as well afterwards:
 Seal Jacks (x15, IC)
 Tempo Squats (x15, IC)
 Windmills (x10, IC)
 Merkins (x10, IC)
 Mountain Climbers (x15, IC)

The Thang – Tour of the Hills!
Starting in the Church parking lot – end towards the Y – run the hill while completing following exercises: 5 burpees at the top, 10 merkins at the bottom, 15 WWII sit-ups at the top and 20 air squats at the bottom.

Head over to the steps at the center of the parking lot, run the steps while completing following exercises: 5 burpees at the top, 10 diamond merkins at the bottom, 15 plank jacks at the top and 20 forward lunges (10 per leg) at the bottom.

Over to the far end of the parking lot – towards the road – run the hill while completing following exercises: 5 burpees at the top, 10 Carolina dry docks at the bottom, 15 mason twists at the top and 20 jump squats at the bottom.

Mosey back to the YMCA stopping along the way for some broad jumps to complete the next hill in the parking lot heading up to the picnic shelter for following exercises: 5 burpees at the top, 10 wide merkins, 15 low flutters at the top and 20 backward lunges (10 per leg) at the bottom.

Using the picnic tables at the shelter, completed the following circuits and steps:
• Overhead press (x20, IC), bear crawl up the steps to the pool, lunge walk down the ramp and return to picnic shelter
• Dips (x20, IC), lunge walk up the steps to the pool, bear crawl down the ramp and return to picnic shelter

Leg Press Medley: both legs (x20), single leg (x10 right, x10 left) and both legs (x15)

Mary

(completed today’s portion of the 30 day ab challenge)
• Plank – 25 seconds
• Boat (aka banana) – 25 seconds
• Mason Twist – 25 (OYO)
• Low Flutters – 25 (IC)

Moleskine
Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an awesome group and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate the support and fellowship shared today and every day!

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