7 Grown Dang Men jumped, rolled, or fell out of bed for a 5:30 show time at the Birdcage, in the not so gloomy gloom. 2 Rolled in as we rolled out.
The Thang
Mosey across the street toward the zoo, circle up in the field.
COP
SSH x 25
Evolutions ( a 4-count stretch from deep squat with hands flat on the ground up to full x-position stretch) x 15
Evolutions Double-Time x 15
Merkins x 15
Mosey to the Soccer goal
Peek-a-boo Burpees – partner up, do 10, alternating with your partner on use of the same space on the bar for the peek-a-boo pull up.
Mosey to J.J. Audubon
Dips x 20
Step-Ups, right foot lead x 15
Incline Push Ups x 15
Step-Ups, left foot lead x 15
Decline Push Up x 10
Mosey back to the field
6 minutes of Mary
LBC x 20
Penguins x 20
Hip raise – right x 15
Hip raise – Left x 15
Putins – 15
Mosey to lights, grab a sip of water on the way
Suicide Burpees x 4 (this is where our FNG bailed while we thought he was just getting a drink of water, thus why he doesn’t have an F3 name, he apparently hurt his back pretty rough)
Jog to Golf Course parking lot and around
Lunge walk 1 on 2 off – Lunge walk 1 parking space, regular walk 2 parking spaces, half way to flag
Lunge walk 2 on 1 off – lunge walk 2 spaces, walk 1 space to end of lot
COT
Shout outs for our regulars, Channel Mullet’s and Amnesty’s Fathers, also for the men traveling.
Shout out by MrAwesome – great as always
TClaps to the PAX on pull up improvement – a lot of you are doing a lot more on the bar than when we started. I’m with RY, let’s try and get some pull ups in every work out, and work our way up to a full out Murph. Throw some in on your off days, buy a $20 doorway pull up bar, it’s well worth the investment.
