The Gross, My New Favorite

YHC rolled into the parking lot of CCBC at 5:20 with Backup and Purple Rain.  PR was a little hesitant about working out today cause his back is a bit tender, and I mentioned coupons on slack, I coaxed him out this morning, he needed a kick in the booty.  Backup and I immediately ran to get the coupons ready while the rest of the PAX filed into the parking lot.

Hard Start
I ran the PAX across the street to the overflow parking lot and we did 5 burpees OYO in each corner (someone commented that I needed to learn to do a real warm up), so I circled the guys up and started the “real” warm up.
20 Side Straddle Hops
10 Sun Gods (backward and forward)
15 Cotton Pickers
Probably something else I cannot remember.

Mosey to the back parking lot of CCBC, coupon time.  I instructed everyone to pick up two bricks, Backup and I had not grabbed enough, so Purple Rain and Couch Potato had to get some from our super secret hiding spot. I circled the guys up and did another round of 5 burpees while we waited for PR and CP to mosey back to the group.

THE GROSS (I really love this one, basically a 12X12 of exercises, I read that it causes a lot of mumble chatter on the F3 website, they were right)
12 – Curls (in cadence)
12 – Triceps Curls (in cadence) At this point Couch Potato mentioned cadence is not 12, he is right….
12 – Bat Wings (in cadence) for our pal Navy
12 – Shoulder Presses (in cadence)
Ran the PAX to the other side of the parking lot
12 – Alternating Lunges (in cadence)
12 – Squats (in cadence)
12 – Dead Lifts (in cadence)
12 – Calf Raises (in cadence)
Ran the PAX to the back parking lot
12 – Wide Merkins (on my down)
12 – Diamond Merkins (on my down)
12 – Merkins (on my down)
12 – Tuesday Morning Reach Arounds (in cadence), this exercise is especially fun if you look into Princesses eyes when you do them

Drop the coupons (now, at this point Birdman mentioned something about using the bricks for abs, to which Navy answered, “just wait.” Ah Navy, you know me to well my friend.

Black Jack – well, a semi Black Jack at least, we were supposed to go to 21, but in the interest of time I instructed everyone to go to 12, starting with 1 Merkin then mosey to the other side of the parking lot and 11 LBCs, each time counting down.  This took us closer to hard stop.

Just to satisfy Birdman, I had something special planned, we lined up on our sixes and did an American Hammer relay while passing the bricks down the line one at time.  Maytag was on the end missed his calling in life, he should have been a mason.  We did this while holding the V sit until all the bricks were neatly stacked by Maytag, quick 10 count, then sent them back the other way.  We then did the same thing while holding planks, passing the bricks from one end of the line to other, lots of groaning and grunting for this one.  Princess should not pursue a career in masonry.  We did this twice then circled up.  Couch Potato took us to hard stop for the last 90 seconds and made us do about 178 Supermans.

Announcements and I led us out in prayer.