August 18th, 2018 By Sparky

15 men showed up at MCP to start the weekend right. It was a nice cool morning with a bit of a breeze. YHC enjoyed the extra mumble chatter from Gump and Chowder.

Warmarama

• SSH x 15
• WM x 15
• CP x 15
• Tempo Squats x 15
• Tempo Merkins x 15
• MC x 15

The Thang

Mosey to front entrance of elementary school and partner up.

P1 does Sumo Squats while P2 runs to gate at the top of hill, swap, repeat to complete 3 sets

Mosey to side of school and quad to back of school.

At bike racks (back entrance) complete 15 partner merkins, 15 partner dips, and 10 partner-assist pull-ups. Repeat to complete 3 sets.

Mosey to stairs at the Canadian Goose field. P1 does criss-crosses (yes this is a legit exercise) and P2 runs the stair case, swap, repeat to complete 3 sets.

Mosey to the rock pile, grab a rock, and circle up.

• curls x 10
• over-head press x 10
• bent-over rows x 10
• tri-extensions x 10
• squats x 10
• chest press x 10
• repeat to complete 2 sets

We attempted to mosey to picnic shelter, however, found that parks and rec have F3 proofed the area with a large chain-link fence. The PAX refused to climb the large fence so we turned back.

Mosey back toward parking lot stopping along the way for derkins, LBCs, and flutter kicks.

Mary

• reverse crunch x 20
• box cutter x 15
• Homer to Marge
• Mason Twist
• Low Dolly

Mole Skin

• Welcome FNG Dave. Thanks for bringing Dave out Thorne. Come back next week and get a cool F3 name.
• It was great to have such good numbers this morning, it was an honor to lead.
• I hope everyone has a great weekend!

 

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