Rain and Pain

Preamble:

Finally jumping back into an F3 BD, the wakeup came extra early.  New that was coming, but didn’t expect the rain as the weather “experts” said it was to start later in the morning.  Still trying to determine who’s truly better at their job…250 hitters or weather predictors…Oh well, no lightning, so let’s have some fun.

Welcome to F3 Bad Apple. Disclaimer given.

Warm-O-Rama:

Mosey to Gazebo.  In between the moseying…

Twerkins x 11

Hillbillies x 11

Abe Vigodas x11

The Thang:

Partner Up:

1 PAX does Alligator Pushups around the Gazebo (BRUTAL!)

Other PAX does BOMBS: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Switch until done.

Note:  Modified to do walking lunges on 2nd switch and reverse walking lunges on 3rd switch.

Pike’s Death March to Zima’s Hill:  (Last PAX does 5 Pike Pushups and then runs to catch up)

Round 1:

10 Apollo Onos at the Bottom:

Bernie Sanders (Run backwards to the top)

10 4x4s at top (arms raised, burpee to plank, 4 merkins, 4 mountain climbers)

Round 2:

10 LT Dans at the Top:

Bear Crawl 1/2 way down hill and run the remainder.

10 Shoulder Taps

Back to the Flag…

Time.

COT:

Prayers for Pony Boy and his expanding family.  Outhouse and his move into a new family home.  Loss of Woody’s dog.  Unspoken ones.

Announcement around the Olympic Kayaking Center trip on 7/30.

Naked-Man Moleskin:

Always a pleasure to lead these men.