Maybe 1 was hoping for Ultimate Frisbee, no one was hoping for the Eye of the Storm. Instead these 8 men of F3 got Linkin Park, Bleed it out on Repeat. You’re Welcome!!
Warmarama: Mosey around the Pickleball Courts, back to the parking lot, SSH, DQ, Hillbilly’s, Copperhead Squats, Arm Circles, Helicopters, Jazzersize, Merkins, LBC, Flutter Kicks, Freddy Mercuries. Mosey to the pavilion.
The Thang: Part 1 – Tabata w/ music
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park – Bleed it out
2. Freddy Mercuries: Music: Linkin Park – Bleed it out
3. High Knees: Music: Linkin Park – Bleed it out
4. Plank Jacks: Music: Linkin Park – Bleed it out
5. Dips: Music: Linkin Park – Bleed it out
6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 2:
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park – Bleed it out
2. Freddy Mercuries: Music: Linkin Park – Bleed it out
3. High Knees: Music: Linkin Park – Bleed it out
4. Plank Jacks: Music: Linkin Park – Bleed it out
5. Dips: Music: Linkin Park – Bleed it out
6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 3: Another group, were spying on these dad bods from the parking lot, we felt uncomfortable and decided to move to the bleachers. Which gave YHC enough time to fix the playlist on the Tabata App.
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park / Jay Z – Numb
2. Freddy Mercuries: Music: Beastie Boys – Sabotage
3. High Knees: Music: Foo Fighters – Everlong
4. Plank Jacks: Music: Blur – Song 2
5. Bleacher Burpees: Music: Eminem – Lose yourself
6. Mtn Climbers: Music: Smashing Pumpkins – Bullet with Butterflies
Part 4: Mosey over to the Pickleball courts. A couple of the Pax tried to steal the Q but they left their Ghost Flag at home and YHC always carries his Reverse Uno Card wherever he goes!!! Nice Try!!
4 Corners:
20 Merkins
20 Squats
20 WWI
10 Merkins
Run it Back
20 WWI
20 Squats
20 Merkins
10 Burpees
Part5: Mosey to the Shed – Triple Check!!
1. Run to the end of the parking lot and back
2. SSH
3. Squats
x3
Part 6: Picnic Table Ring of Fire – your choice
10x Donkey Kicks
10x Step Ups
10x Derkins
10x Kick Outs
Back to the Flag
Numberama:Namerama
Announcements: Get on Slack!!
Home Grown Half
Ultimate Frisbee Tournament
Pickleball Tournament
Thursday Evenings – Kayaking the James
Much Much More…..
YHC took us out!!
NMS: Well done boys!! We did not tour GridIron today, Instead we opted for the Ground and Pound. I did hear this was the first for using the Pickleball Courts. Thanks for letting me lead! Coffeteria was great, with special guest Polly. WhiteSnake will play all your Linkin Park requests tonight indoors at Hardwood (Richmond). See you in Gloom!!!
Oyster