YHC joined the DK clown car headed to Timberwolf today. The group thought Fandago was on the Q sheet, but he, no doubt, had better plans and ideas. A hot potato was the workout of the day with Orange Crush, Hermie, Ponce and DK taking the lead.
Warm-a-rama: Orange Crush
Jog to the other side of the school. Typically warm up with side straddle hops, arm circles, helicopters, Ukrainian soldiers, Merkins, Stretches, LBC’s and Freddie Mercs.
Thang 1: Orange Crush
11’s. One side of the parking lot, merkins. The other side of the parking lot, squats.
Thang 2: Hermie
DoJo Dan – Kicks front and rear. No doubt we all looked like bad asses and struck fear into every bus driver walking across the parking lot. This was followed by light pole alley. In summary, we did exercises and ran.
Thang 3: Ponce
Shoulder Smoke Show. YHC thinks his hilarious Mom joke must have really offended him because Ponce was a bit on the mean side with his exercises. Arm circles forever, cherry pickers forever and something else that really hurt the shoulders. Note to self, Ponce is strong.
Thang 4: DK
A little rotating bear crawl with jogs, lunges as we rotated through the PAX. An excellent cap to the day.
Back to the flag.
Announcements / Prayer Requests with Ponce taking us out.
What a great day to be outside, hang out with some cool dudes and be part of F3.