AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles
THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.
Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps
MARY:
30 second stretch.
ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.
PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.
COT:
One Fine Day in the Middle of the Night
Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor
On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other
The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys
He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh
He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today
I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too
Embrace the Nonsense. It makes life a lot of fun.
