October 8th, 2020 By Gordo

10 PAX Showed up at the Highland Creek Golf Club parking lot for a perfect weather fall workout.  A disclaimer was given, bad back warning was given, PAX reminded to modify as needed and off we went. An additional 2 PAX strolled in mid warm up bring it to 12 PAX in Total.

Warm Up:

• Mosey across Highland Creek Parkway towards the schools
• Stoli Skips on sidewalk
• Karaoke Left
• Kareoke Right

Circle Up!

• STH – 15 IC
• Mountain Climbers – 15 IC
• Slow Sumo Squats – 15 IC
• Merkins – 15 IC
• Penny Pickers – 15 IC

The Thang:

Split into 4 groups in front of HCE

• Group 1 – 10 BTWs
• Group 2 – 20 Merkins
• Group 3 – 30 Squats
• Group 4 – 40 LBCs
• Each group rotates to the next station
• Repeat 3x

Plank exercises (for bad back)

• Regular
• Left Arm Up
• Right Arm Up
• Regular
• Left Arm Up & Left Leg Up (or modify)
• Right Arm Up & Left Leg Up (or modify)
• Regular
• Left Leg Up
• Right Leg Up

Mosey and then lunge walk to road between HCE and HCMS.  Backwards run and then mosey to start of small drop off circle.  Bear crawl to mid circle and change up to Crab crawl.

Mosey to start of the lower road (main road) to enter parking lot, and pair up.

• Partner 1 – does 10 merkins while
• Partner 2 – lunge walks
• Partner 1 then runs and catches Partner 2 – swap
• Repeat until reach first stairway

Split into 3 groups for All You Got Sprints.  On ” Go! ” first group sprints to rabbit hole area and plank for the six.  Repeat with group 2 and 3.  Wait for the six.

Mosey back to Highland Creek Golf Club parking lot

Mary:

• Pretzel Crunch  – 15 IC each side
• The Squirm – 15 IC
• Homer to Marge – 3x
• Plank to Downward Facing Dog to Cobra
• Plank to Downward Facing Dog to Extended Left Side Facing Pose
• Plank to Downward Facing Dog to Extended Right Side Facing Pose
• Plank to Downward Facing Dog to Pigeon (fail!!!!!!!!!!!!!!!!!!!!!!!!!!!!!) – Pax minor revolt
• Regular Seated Legs opened forward stretches (left/right/center)

COT

Moleskin:

• Pray for mental health
• Consider giving #F3Foundation – https://f3-foundation.org/ #give2give – Donations are tax deductible
• The F3 Oct-Dec Challenge is on
• Timelapse!
• Thank you allowing me to lead with a bad back that is getting better.  No jumping in the working out today of any kind (except the stoli skips)
• Sign up to Q!

Highlands

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