Creeping and Crawling

CONDITIONS43°; > 90% humidity; 6:51 AM sunrise (well after the PAX hit the road)

DISCLAIMER

The experienced PAX knew YHC’s amateur status and mentally filed away all necessary disclaimers.

THE WARM UP

Split jacks X 15
Toe touches X 10
Ray Finkles X10
Steve Earles Copper head squat finished with hill billy X 10
High knees X10
Butt kicksX10

THE THANG PART 1: Ascending Steve Crawl

The assembled PAX took a short trip to Old Rail to borrow their parking lot.  YHC called a routine that he first learned from our amigo Steve. YHC didn’t enjoy it then so he decided to inflict it open his F3 bros that morning.

PAX started on one edge of the parking lot.  Bear Crawled to the opposite curb, turned, placed feet on curb and completed one Derkin, crawled back and completed two Derkins, continued to 13.  

THE THANG PART 2: Rando Circuit

YHC introduced this routine as something he found by some random dudes on Youtube.

Circuit:
each 30 seconds 10 second rest
1.Burpee w/ merkins
2.Arch ups
3.spiderman pushups
4.Sister mary katherines
5.Mountain climbers
6.Wojo squats
7. Alternating planks

rest 90 seconds. complete 3 circuits for about 16 minutes of non-stop fun

PAX took a final mosey around the block to bring us to 06:00 on the dot.

CountORama, NameORama, and COT

Thanks to the Pelican for praying us out

MOLESKIN

Best wishes to the Pelican on his upcoming lasik surgery.  There’ll be no hiding from him when he has his new lazer-bionic eyes fully operational.

Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.