10 showed up for Team Work at the Rubicon. We had a second helping of MASH and welcomed DC2 back from Colorado. DC2 was back to his old self barking instruction from his self appointed CoQ position. As the new members of Alpha F3 could tell DC2 hadn’t taken part in any of the newly legal ways to unwind in Colorado.
Mosey over to the children of the corn for a quick warm up.
14 Side Straddle Hops
14 Squats
14 Peter Parker’s
14 Hillbillies
The Thang
Mosey over to the upper parking lot for a elevator Merkin Suicides. 10 Merkins at the first break, 20 Merkins at the second break, 30 Merkins, 40 Merkins, 50 Merkins.
The Pax then moseyed over to grab a rock and a partner then to the field of dreams for some partner base running. Each group will do fifty total reps of both exercies between the partners.
Home – 50 Merkins – 50 Curls
One partner carries the rock the other bear crawls
1st – 50 LBC’s – 50 Shoulder Press
Other Partner Carries the rock while the other bear crawls
2nd – 50 Squats – 50 Skull Crushers
Bear Crawl
3rd – 50 Guniuines – 50 Dollies
Bear Crawl
Repeat to 30.
The Pax headed back to the flag for a few rounds of Merry.
COT
Prayers for Family Growth, Job Openings.