YHC arrived at the AO a few minutes early. Was YHC the first to arrive today? Wait, who are the others huddled in their vehicles? Is it cold? No, not yet, but Winter is Coming. And who are the guys putting make up on? Since that is a question YHC doesn’t want to know the answer to, how about an easier one. Where are all the Shovel Flags? Speaking of Shovel Flags, where are all the Backblasts that document where the Shovel Flags were placed? Speaking of backblasts, time to get back to the task at hand…..
0630, so time for the disclaimer……and then…mosey to the great lawn for:
Warmup
SSH IC x 31
Merkin Merkins IC x 10
Since some seemed to think this morning was cold, not JV or Rudy, as they wore their sleeveless F3 shirts, YHC needed to get the Pax heated up. Lucky for the Pax, YHC had just the thing:
Blackjack on the Great Lawn (count always equals 21)
1 merkin one side, run across and do 20 LBC’s on the other side, run back across.
2 merkin one side, run across and do 19 LBC’s on the other side, run back across.
…
…
20 merkins one side, run across and do 1 LBC on the other side, run back across.
Mosey to the Peristyle
Flutter Kicks IC x 20
Dolly IC x 20
Rosalita IC x 20
On the brick walkway outside the Peristyle:
Bear crawl from bench one to bench three
Copperhead Squats IC x 20
Bear Crawl from bench three to bench six
Jumps Squats OYO x 20
Back to the Great Lawn for BLIMPS at the corners OYO, mosey between exercises
Burpees x 10
Lunges x 15 each leg
Imperial walkers x 20
Merkins x 25
Plank Jacks x 30
Squats x 35
Mosey to the NOMA Fountain
LL Step Ups IC x 10
Derkins Derkins IC x 10
RL Step UPs IC x 10
Mosey to the grass near the fountain
Catalina Wine Mixers x 10
Mosey back to the VSF.
One minute Left, so plank.
COT
Count off, Nam-o-rama, announcements, intentions, and closed out with BOM and a prayer.
Capped it all off with coffeteria and some great F2.
Winter may be coming, but F3 will keep you warm. Come on out and join your brothers. Better yet, sign up to Q and lead your brothers.
ISI Challenge Participants: Add 285 Merkins (295 if you count the Burpees) and 5.79 km to your total.
SYITG
