YHC was greeted by downright cool temps and a nice breeze when he pulled up to the Flag. Can Autumn finally be here? Unfortunately, the weather was back to hot and humid by the end of the Beatdown. Maybe next week. So, it’s been a few weeks since YHC has been able to join his F3 brothers at the Mothership. Why not have YHC’s Mothership VQ for YHC’s triumphant return? Let’s go! With a short disclaimer we were off.
Mosey to Peristyle for
- Imperial Walkers IC X20
- Hillbillies IC X20
- Forward Arm Circles IC X10
- Reverse Arm Circles IC X10
- Reverse Mountain Climbers IC X20
- Parker Peters IC X20
Short Mosey to the Great Lawn for:
C.L.I.M.B.
- Crab Cake
- Lunge
- Iron Cross
- Mountain Climbers
- Burpees
1,2,3,4,5 on first corner add one rep at each succeeding corner. Carioca to next corner left then right. Add one rep at second corner then bear crawl to third corner add one rep. Defensive slide to next corner left then right to fourth corner add one rep. Crab crawl to last corner add one rep.
Mosey to Fountain for:
- For Dips IC X20
- Right Leg Power Ups IC X20
- Left Leg Power Ups IC X20
Mosey to Sidewalk for:
Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next light. Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each light up to 11 merkins and 11 plank jacks.
Form two lines for Indian Run to Foundry for:
Colonel Trautman
Pair Up at track by the Foundry, Partner 1 runs to pull up bars for 3 Pull Ups while partner 2 does 10 Merkins then plank chilcutt until Partner 1 gets back. Flapjack and rinse and repeat 5X
Time is running out so let’s form two lines and Indian Run to flag just in time!
Circle up for count-off, name-o-rama, announcements, intentions and prayer.
Thanks for letting me lead!
