Show up for a Goat BD and get a REAL BD from “The Real” Woody

Preamble:

Doing a switcheroo for Goat, YHC decided to take on the QIC the day before and was happy to get the opportunity to rise and grind with other F3 brothers.

Task List:

Create a constantly moving and challenging full body workout…

Create a playlist that motivated the PAX to go all out…

Show up in the gloom, ready to go on a beautiful Monday morning…

LFG

Warm-O-Rama:

Sun Gods – OYO

Michael Phelps – OYO

13 x Hillbillies

13 x Copperhead Squats

13 x Mountain Climbers

Stay in plank and do 6 quick crossover Merkins…

Mosey

The Thang:

1. Grab Cindy and Rifle Carry to the Field

5 Squats, 5 Crossover Merkins, 5 Vups (exercises with cinder)

     2. Mosey to pull up station

Morning call -5 pups/5Merkins (x2)

     3. Mosey to light at Hardscrabble/Etris

10 monkey humpers, 10 no surrenders, 10 WW1s

     4. Mosey to hill

5 Bonnie Blair, 5 Burpees, 5 pike push-ups, Bernie Sanders up Zima’s Hill

Head back to field  

Start on one line – 5 murder bunnies – 5 thrusters until other side (Rinse with 25 curls/25 skull crushers)

Back across 5 murder bunnies – 5 thrusters (Rinse with 25 curls/25 skull crushers)

Coupons Down…

Welsh Dragons across the field – 5 yards of bear crawl (1…Merkin, PJ, Shoulder Tap) 5 yards…2 of each…up to 50 yards (10 of each)

Rifle Carry back to the flag

13 Vups with Coupon

Iron Thor (up to 8/32 before time)

COT:

Prayers of gratitude and for our F3 PAX to continue the journey of growth in strength, wisdom, leadership.

Naked-Man Moleskin:

Always a privilege to lead these men.  Woody out..