Things from a book

Weather: 70 degrees, humid and partly cloudy

PAX: Maize, Short Story, Adjective, State, Woolly Dutchman, Clancy, Optimus, Bubblebee, Headlock, FNG Spencer, Snaphook, Khaki, Brickyard, Faceoff, Zamboni, Teddy Bear, Motorboat, Logger

F3 Core Principles reviewed and Disclaimer given

Warm up

• 20 – SSH
• 10 – Windmills
• 10 – Imperial Walker
• 10 – Seal Jacks
• 10 – Weedpickers

Thang:

• Mosey to rockpile and pick a rock
  • Kettle Bell Swings
  • J-Curl w/rock
  • Butt Walk 10′ forward (you’d have to be there)
  • Butt Walk 10′ backward
• Mosey
  • AG Walk 10′ Back
  • AG Walk 10′ Forward
  • Pike Pulse
  • Rinse and repeated 2 more times
• Mosey
  • 30 – Dirty Hook-up (with some pause and holds
  • 20 – Imperial Squat Walker
  • Balls to the wall at level, 45, 90, 45, level (repeated 3 times)
• Mosey
  • Clockwise Halo’s ~ 5 times
  • Counterclock Halo’s ~ 5 times
  • 20 – Cossak Squats
• Mary – on your side, ankles never get closer than 12″ apart
  • Up and down
  • Front Kick
  • Back Kick
  • Flip sides and repeat cycle.

Moleskin: Mumblechatter was giggly as we did the butt walk. Extremely challenging, which I expected and it was fun to see everyone else try it. Most had to cheat, including the Q. A few of these bordered on the “don’t q it if you can’t do it”.

Today wasn’t hard in a traditional sense – more unique than anything and that was the challenging part. Range of motion was a key factor in most of the morning – some of us are lacking in that department. If you are sore in strange place tomorrow, you are welcome.

Much love – Thanks Men!