AO: f3highlands
Q: Poutine
PAX: Dune, Snowsuit, Sparky, buffalo_bill, Pine Tar
FNGs: 1 Pine Tar
COUNT: 6
WARMUP: Poutine usual
THE THANG: Started by small hill for partner exercise. Partner 1 run to the hill for 12 Bobby Hurley while partner 2 doing Iron Mike against the wall. We did it 3 times with 12, 10 and 8 reps.
Moseyed around the track for exercises that spelled TRACK for 12 reps each
– triceps dip
– Reverse crunches
– Apollo Ono
– CDD
– Knee tucks
Moseyed back down by bottom of tall hill for PLUS sign. PLUS stands for
– Power plank
– Lunges
– Up and down plank
– Squats
Started with 5 reps of power plank at Dorset station then run to middle of parking lot to the T mark then Turn right to run to top of tall hill for 5 lunges each leg. Ron down to T mark and make a right and run to top of small hill for Up and Dowm plank. Run down back to T mark and turn right and do 5 squats by dumpsters We repeated for 4, 3, 2, and 1 rep. That was a killer.
Moseyed to front of school for 3 rounds of step ups and do key kicks 12, 10, 8 reps.
MARY: stretches
ANNOUNCEMENTS: FNG George is now Pine Tar named after famous heated moment between George Brett and Ump who called him out for excessive line tar on the bat following his game winning home run in against the Damn Yankees! FNG Gesrge was apparently also an animated little league soccer coach, but you can’t tell by his calm demeanor at beatdown. Maybe he was just really tired from the PLUS sign. You can’t tell blame Powerball who told me to not be shy and get after it.
COT: prayers for Natalie, Dune daughters in law who is close to going into labor. Prayers for world peace.