June 10th, 2016 By Sparky

13 F3 brothers ventured out on this fine Friday morning to get in tune for the weekend. Genie was a little late and paid the price of running down and up the big hill, thinking we’d be at Central Park. Luckily he found us at the driving range.

Things went like this

Warm up

Prisoner Squat x 15 (Q’s mind misfired and started doing ISTs)

Wind Mill x 15

IST x 15

Merkins x 15

Burpees x 10

Next, took the long cut to driving range (around club house and down cart part)

Work Out

Start at top of cart path to driving range mosey to each of 7 parking spots for Burpee/Lt Dan Ladder (I was corrected after calling them Col Mustards – the exercise is lunge each leg followed by a squat).

1. 8 Burpees & 2 Lt Dans, mosey to ramp crab walk to top, 20 LBCs
2. 7 Burpees & 3 Lt Dans, mosey to ramp bear crawl to top, 10 WWIIs
3. 6 Burpees & 4 Lt Dans, mosey to ramp crab walk to top, 20 LBCs
4. 5 Burpees & 5 Lt Dans, mosey to ramp bear crawl to top, 10 WWIIs
5. 4 Burpees & 6 Lt Dans, mosey to ramp crab walk to top, 20 LBCs
6. 3 Burpees & 7 Lt Dans, mosey to ramp bear crawl to top, 10 WWIIs
7. 2 Burpees & 8 Lt Dans, mosey to ramp crab walk to top, 20 LBCs

Grab some fence

Lower rail; Decline Merkins x 15 IC

Grab some wall

20 Dips OYO

20 Step Ups OYO

Grab some fence

Upper Rail; Decline Merkins x 12 IC

Grab some wall

Repeato

Grab some fence

Lower Rail; Decline Merkins x 15 IC

Grab some wall

Repeato

Quadraphillia to top of hill and lap back around for Mary

Mary

Box Cutter x 15

Pretzel Stick x 10 (each side)

Mason Twist x 20

Low Flutter x 15

Freddie Mercury x 15

Homer to Marge

COT

Announcements

F3 Dads at Tradition tomorrow morning at 7:00. Volunteers needed to help at Wings of Eagles Ranch tomorrow.

As always, YHC is honored to lead such a fine group of men. Great work by all PAXs. Genie you need to capture the Ghost Flag from Rolling Stone next week. I hate to miss the Chicken Foot Monday. I’m going to try to find some big hills at the beach for my own Chicken Foot (yeah right). Hopefully, I don’t get out of shape on my week off from F3 for vacation. Have a great weekend everyone!

Skywalker

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