5:30am 76 degrees 90% RH
No need for a disclaimer as @Maytag and I know the drill
We headed to the flagpole south of the south endzone
Faced the flag and listened to Chris Stapleton’s Star Spangled Banner (stolen from @Chips)
All warmup exercises were done counting the first 5 aloud, followed by the remaining 10 in silence to appreciate the song on this Labor Day
SSH, GG, WM, PP, TF, FT
Mosey to the bleachers for snake run followed by 10 burpees OYO (stolen from @Mahatma)
Mosey to the field where the cones were setup
Webicide Rd1:
Bear crawl 5 yards, 1 merkin, bear crawl 5 more yards, 2 merkins, 5 more yards, 3 merkins, etc.
Total bear crawl 50 yards, Total of 55 merkins
Webicide Rd2:
Lunge walk 10 yards, 2 jump squats, lunge walk 10 more yards, etc.
Total lunge 80 yards, Total of 60 jump squats
Mosey to the gym
Grab some rail for 3 rounds of 20 calf raises, regular, toes out, toes in
Jackass Burpee Web: 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks… to 6/12 for now
To the parking lot for some cardio and mary
Rd1: Pax 1 runs backwards 100 yds while Pax 2 does Big Boys, fj
Rd2: Pax 1 karaokes 100 yds while Pax 2 does Freddie Mercurys, fj
Rd 3: Pax 1 side shuffles 100 yds while Pax 2 does leg lifts, fj
Jackass Burpee Web: Return to the wall for 7 burpees and 14 donkey kicks
Mosey back to the cones on the field
Webicide Rd3:
Crab walk 10 yds, 2 crab cakes (2 is 1), crab walk 10 more yds, 4 crab cakes, etc.
Total crab walk 50 yds, Total crab cakes 30
Webicide Rd4:
Duck walk 10 yds, 2 squats, duck walk 10 more yds, 4 squats, etc.
Total duck walk 50 yds, Total squats 30
Back to the flag
Count, Name, Announcements (annniversary/convergence), Intentions
Said an Our Father for all those great dads out there and all of those that could use a little extra help!
Thanks for showing up @Maytag
I assumed many would be busy on this Labor Day… but I do know of one in particular that fartsacked, whom shall remain nameless.
SYITG!
