YHC awoke to the buzzing sound of a text from brother Reuben, who, like many in FoCo had spent the last few hours in the dark and was in need of a guest Q- No worries, fresh off an exploratory visit to the Muthaship last week, YHC had plenty of material to pickpocket on short notice. With 8 in check and a drop by from the Body to pass off our trusted flag on his way to a meeting downtown, off we went…
Mosey around the kidney bean and down to the south parking lot for warm up’s:
SSH
Cotton mills
Mountain Climbers
The Thang:
Starting at the bathrooms by the playground, we set off for a Mercan Mile (Ok, maybe more like a kilometer, but Mercan Mile sounds better and ours goes up a BA hill, so nuff said!) Taking off and stopping at each light pole for 10 mercans- 100 total- Nice work by the PAX with Flash setting the pace. Well done!
Next, from the top of the hill, sprint down to the top field entrance wall for some partner exercises:
partner A runs to the top parking lot entrance while partner B does 3 sets of AMRAP exercises:
Dips
Dercans
Balls 2 the Wall
Mosey down the hill to the FOD II and line up at the center line for (4) sets of ARC Loaders to the penalty box line with back pedals back after each set.
Inch Worms
Bear Crawls
Duck Walks
Scorpions (1/2 left leg, 1/2 right leg)
Quick stop by the rock pile for 2 rounds of Colt 45’s:
Curls, Overhead Press, Skull Crushers
Rows, Swings, Elf on the Shelf’s
Mosey back to the Roman Gates for Mary:
LBC’s, Freddie Mercury’s, Rosalita’s, J-Lo’s, Swimmers
Slow Mosey to track turn and all you’ve got back to the flag
COT:
- Welcome to Osteen, Dash’s brother-in-law and guest from F3 Summerville in Charleston, SC
- Prayers for Hard Ball’s M’s family for grandfather that just went into hospice care- prayers for comfort and peace for the family
- Prayers for YHC’s M returning safely from 2 week trip to Europe with family- longest stretch knowing what it is like as a single parent and respect to all who serve in this way as it is no easy task