Pre-Thang – Woke up on time but I was scrambling to find the deck of cards I picked out last night. Had to sub a deck of my 6 year olds Star Wars playing cards. Made for a bizarre Deck of Death.
The search for the Deck caused me to pull up at 6:59 on time but barely! There was a nice sized PAX of 10 waiting for a Saturday mosey.
Thang: Disclaimer then we were off. A short run across the Great Lawn for our first COP warmup.
SSH, Peter Parkers, Sumo Squats and Mountain Climbers x 25
Walk over to the breeze way grab a column for some peoples chair.
Leg’o’rama: 1 min People’s chair , recover, 10 arm presses in People’s Chair, recover, 30 secs left leg up, recover, 30 secs right leg up, recover 30 secs People’s Chair
Long Mosey to Baseball Field across from track.
COP: Deconstructed Burpees.
In Cadence – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, and OYO 10 Squat Jumps
Mosey over to Football Field Track and it was closed to repair the grass so we #suddenchange and modified to the field beside the football field
At the Football Field we did Burpee Suicides declining 5,4,3,2 and 1.
Then we did a Bear Crawl for 15 yrds, 15 yrds Boo Boo Bear Crawl right leg, 15 yrds Boo Boo left leg ***This made us miss our brother – Blue Dog.
Then we went back with Bear Crawl 15 yds, Crab Crawl 15 yds, and finish by Jogging it out.
***YHC was impressed by the fortitude of the FNGs who kept hanging in!
I keep reading about the Deck of Death so I was excited to try it today. Exercises were:
Diamonds = Merkins, Clubs = Sumo Squats, Hearts = Peter Parker Peters Spades = Russian Twist
We did Russian Twists – 7,6,5, 14, 10,11,9,4,3 Peter Parker Peters – 10, 11, 9,2, 5, 14 Merkins – 9, 3,7,2, 5,11,13,12, 8 Squats – 12,5,6, 8
This was our first DOD and we didn’t finish. In the middle I called an audible and we took a lap around the track. A little too repetitive for my task – this probably won’t make it into another workout that I Q. However that being said – it was fun to watch the reaction to a poorly shuffled deck. I think we had several spades in a row.
Mosey back to Great Lawn for Mary.
Superman to Boat. 6 changes and holds.
LBCs x 25
LBC Twist x 25
Dying Cockroach x 20
Hip Duster each side x 10
Penguins/Heal touches x 15
Wife Pleasers x 20 *no eye contact please
Then we finished with a 100 plus yard dash to the Shovel Flag.
Announcements:
Tclaps to Zombie and congrats on his new baby girl
Prayers and well wishes from NOLA to Low Pair in Chapel Hill, NC
The REV will shave his beard if he raises $1000 – for a mission trip to Haiti.
Petitions were shared for Channel Mullet’s Dad
If you are interested in being part of an F3 group donation – we can settle up at any of the workouts this week!
Welcome to the gang – Elmo and Animal! You had a strong first workout.
Tclaps to Iggy for coming back for his 2nd F3 workout.
Finally we closed with an excellent prayer from Bubba.
Good workout today and good coffee! Thanks for ALL 3 F’s today!
