6 Pax eagerly awaited for 0630 to embrace the beat down that was sure to follow. After a disclaimer the Pax climbed the steps for a warmup.
Warmup
IW, GG, AV, AC
8 count body builders IC x 10
The Thang
Starting at the the first set of steps of NOMA, merkins increased by one up to the top. Call it stairway to heaven, ascending merkins or whatever…..11 steps if YHC’s count was accurate. When completed head back to base and 5 burpees.
F3 deck of life! That’s the F3 deck sans squats, lunges and sprints. That left a whole lot of merkins! Each Pax takes a turn flipping a card, then calls cadence for exercise indicated on the card.
Non face cards = 10 reps
Face cards = 15 reps
Jokers = 15 burpees OYO
With a few minutes left, mosey to the back of NOMA for Sunday Mornings x 5 OYO
COT
100% attendance at coffeteria!
It was a great way to kick of a Sunday Morning!
Thanks for posting with me and for allowing me to be part of something incredible!
SYITG
