4 corners abs-arms-leg day

Preamble:

It has been a while since YHC post at the Norseman. It was great to see some new faces. However, the last few times YHC Q at this AO, the rain seemed to follow. Thankfully the temperature was not as cold as the beginning of the week and very light drizzle.

Warm-O-Rama:

After disclaimer and spoked about F3 Core Principles, we did the Weed Picker & Windmills. Then we moseyed to the big parking lot for Moroccan Night Club & SSH.

No F3 beatdown completed without Burpees, so we did one round of Burpee Circle.

The Thang:

YHC indicated the 4 corners around the parking lot.

We started at station #1 for exercise #1 then mosey to station #2 for exercise #2 and then back to station #1 for exercise #1, then back to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then back to station #1 for exercise #1, then mosey to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey to station #4 for exercise #4, then mosey back to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then mosey back to station #1 for exercise #1. Plank for the 6. Rinse & repeat for Round 2 (Arms) & Round 3 (legs).

Round 1: Abs
#1 10 Big Boy Sit ups
#2 20 Crunchy Frogs
#3 30 Box Cutters
#4 40 Leg Lifts

Round 2: Arms
#1 10 Annie
#2 20 Merkins
#3 30 Mt. Climbers
#4 40 Carolina Dry Dock

Round 3: Legs
#1 10 Lunges per leg (AC)
#2 20 Squats
#3 30 Monkey Humper.
#4 40 Bonnie Blair.

YHC called time before we completed the Bonnie Blair on round 3 and moseyed back to the flag. No time for Mary.

COT:

Scorch Trial @ downtown Alpharetta this Friday (1st Friday of every month)

Barkley 5K @ Widowmaker on Saturday.

Hillseeker this weekend.

Naked-Man Moleskin:

It was an honored to lead this morning. Until next time, keep accelerating &  SYITG.