YHC had contacted Steamer the day before and suggested a little F2 this morning for a Warmarama.  Steamer was more than accepting of the offer, so once the pax were ready at the Earned Respect AO we moseyed over to the front of the High School and joined the Swashbuckler crew for a quick round of Warmarama.

  • SSH 20 IC
  • COTTON PICKERS 15 IC
  • HILLBILLIES (WHOOPS YHC WAS DOING IMPERIAL WALKERS) 15 IC
  • 2 BURPEES FOR YHC MESSING UP THE EXERCISE (MISTY THANKED YHC FOR THESE)
  • WINDMILLS 15 IC
  • 2 MORE BURPEES CAUSE YHC MESSED UP THE HILLBILLIES

From here we departed ways and returned to our respective AO’s.  Thanks Steamer for letting me warm em up

THE THANG

4 Cone beatdown – 100 reps of exercises at each cone

Cone 1

  • 25 SC Hand release Merkins
  • 20 SC Burpees
  • 15 SC Diamond Merkins
  • 10 IC Air Presses
  • 10 IC Plank Punches

100 Repitions

Run back to starting postion

Cone 2

  • 25 SC Jump Squats
  • 20 IC Box Jumps  – modified to jumping in a box pattern 4 count
  • 15 SC Grid Sprints   (7  15 Yard Sprints)
  • 10 IC Imperial Walkers
  • 10 IC Crunchy Frogs

152 Repetitions

Run back to starting position

Cone 3

  • 25 SC Alternating Shoulder Taps
  • 20 SC Peter Parkers
  • 15 SC Carolina Dry Docks
  • 10 IC Plank Jacks
  • 10 IC Chilly Jacks

100 Repetitions

Run back to starting position

Cone 4

  • 25 SC Alternating Side Squats
  • 20 SC Alternating Right then Left 180 Jump Turns
  • 15 SC Baryshnikov Squats
  • 10 IC Alternating Lunges
  • 10 IC Monkey Humpers

100 Repetitions

Run back to starting position

Back to another Cone cycle

  • Cone 1 – 10 SC Merkins
  • Cone 2 – 20 SC LBC’s
  • Cone 3 – 30 Alternating Lunges (15 each leg)
  • Cone 4 – 40 SC Squats

100 Repetitions

Sprint back to starting position – as Ron B said 80 % Ricardo don’t need another Hamstring blowout.

Time for CAPTAIN THERKINS

  • 1 IC American Hammer x 4 IC LBC’s – 5 Merkins
  • 2 IC American Hammer x 8 IC LBC’s – 5 Merkins
  • 3 IC American Hammer x 12 IC LBC’s – Merkins
  • 4 IC American Hammer x 16 IC LBC’s – Merkins
  • 5 IC American Hammer x 20 IC LBC’s – Merkins

100 Repetitions

Quick recovery then Run down to the last cone

  • 10 IC Hello Dolly’s
  • 10 IC Low Slow Flutters
  • 10 IC Hello Dolly’s
  • 10 IC Low Slow Flutters
  • 10 IC Box Cutters

100 Repetitions

Once finished a slow mosey picking up the cones back to the start and time for Ron B and his protractor to finish off the abs.

Announcments, Prayer request for Ricardo and the children venturing to WV for skiing to be safe, Ron B took us out in a BOM.

MOLESKIN: I continue to struggle with the struggles from within, but as time goes on and I keep plugging away with the great attitudes of the pax, it gets better each and every time.  One day I will be free of my inner struggles but until that time I will keep doing this thing that has been introduced into my life with the fine Men of F3.  Sometimes it is just the smallest word from someone and I get pulled back in to continue on this journey.  My life has been better since I have started F3, at home, with my spouse, with my extended family.  It is a blessing that I can now see from within when I am doing wrong to my family, friends, and community.  That is why Ron B, that I will keep giving it away every chance I get.  Burgundy you have been a definite plus to my way of thinking. Never stop doing what you do, you are an inspiration to many.

 

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