THE SCENE: There was weather. I think. It might have felt a little cooler than recent, I forget. Once we got going, sweat volume was unchanged.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
CherryPickers x9 IC
Imperial Squat Walkers x15 IC
Tempo Merkins x15 IC (reduce cadence speed after each 5)
Go get some CMUs and circle back up!
Round-the-Blocks merkins to the right, then to the left (11 each way)
Blockee Hop x5 OYO (demo exercise for later) – Burpee with hands on CMU, leave it on the ground and hop over.
Blocky Hurley x5 OYO (demo exercise for later) – Bobby Hurley holding CMU
Merky-Derky x5 OYO (demo exericse for later) – Merkin on block, bear crawl forward, derkin with feet on block, bear crawl back (that’s 1)
THA-THANG:
Mosey with blocks over to the Dragon and pair up in groups of 3.
One PAX up the hill (with CMU), one at bottom (with CMU) one in transition.
Do each exercise until relieved by PAX in transition. Advance to next exercise in list upon return.
Transition:
Uphill: Bernie Sanders
Downhill: Bear Crawl
Top of the hill:
Overhead Press
Pull-over
Lawn Mower
Upright Row
Forward Press
Merky Derky
Curl
Bottom of the hill:
Squat
Step-up (onto vertical CMU)
Overhead Lunge
Calf Raise
Blocky Hurley
Blockee Hop
Lunge (back foot on block)
PAX complained about lack of preparation for Q by YHC – Grass on the hill had not been adequately dried off in advance, leading to somewhat slippery conditions.
MARY:
Dagnabbit, outta time again.
COUNT-OFF & NAME-O-RAMA
11 PAX came out for this CMUesday!
CIRCLE OF TRUST/BOM:
This week marks the second anniversary of my first Q. I encourage everyone, if you’ve not tried it, take the plunge. It’s leadership, it’s service, and it’s fun!
MOLESKIN:
The AO was a bit of a mess this morning due to someone firing off a bunch of fireworks in the parking lot. Thanks to everyone for hanging around afterward and cleaning it up!
ANNOUNCEMENTS:
Watch for info about 3rd F coming next month!