Bogey
Bogey

3 Stations – from Pool Boy

5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center. Warmups consisting of: SSH Abe Vigoda’s Cement Grabbers Arm Circles Toy Soldiers Imperial Walkers Mountain Climbers Thang With the help of my 12 year son the night before, rocks already at our location. …

No Q No Problem… – from Bogey

Rainy 61degrees(and quickly dropping) Peristyle – Warmup Peristyle – Down the Ladder – People’s Chair/10 air press to 10 Merkins & back to People’s Chair 9 air press to 9 merkins…rinse and repeat down to 1 Peristyle – 20 calf raises/20 Monkey Humpers to 20 calf raises(toes in)/20 Monkey Humpers …

Hold the Rock – from Bogey

-Welcome to F3 -Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little) -Warm Up -Grab a rock – alternating rifle carry & holding rock out in front -Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press -Hill – Quadrophrlia w/ rock straight …

Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

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