On this sunny and 70 morning four of WestHoe’s finest assembled at The Deep and got treated to another Blue Moon on Monday (sans the music…).
Warmarama
Line tracers in the parking lot to the front of the school for Welcome, disclaimer and F3 Mission.
IC SSH, DQ, Helicopters, IW, The Perfect Merkin (8 count), Wilson’s Wife, Fudd’s Wife, DMH (+left+right)
The Thang
COP 1
The Trippel Nickle – BTTW Shoulder taps (x5, 2 count), run to the top of the hill WWII (x5) – repeat 5x
Mosey back to the front of the school
COP 2
Walk like an Egyptian – with torso twist – down to the Bus loop
COP 3
The Dirty Mac Deuce – 4 sets separated by 1/4 bus loop run, each set with 3 exercises (hand release merkin, flutter kicks (two count), deep squats (touch the ground if you can)), 12 reps per exercise.
COP 4
B L I M P S – 5x burpees, runt to next light post, 10x 2 count lunges, rtnlp, 15x Imperial Walkers, rtnlp, 20x merkins, rtnlp, 25x Plank Jacks, rtnlp, 30x Squats
Mosey to the basket ball black top for
COP 5
4 corners Escalator – corner #1 10x Burpees, corner #2 10x Burpees + 20x Jump Squats, corner #3 10x Burpees + 20x Jump Squats + 30x American Hammers, corner #4 10x Burpees + 20x Jump Squats + 30x American Hammers + 40x LBCs
Mosey BTTF for
COP 6
Double Ring of Merkin Fire – 10x favorite merkin, rest of PAX remain in Plank – 2 rounds
We covered about 1 1/4 miles around Nuckols Farm Elementary School and the Pax was awesome and supportive this morning. See you all in the gloom!
Numberama, Namerama
Announcements – Frozen Triangle is next weekend, see Slack for details
Prayer requests for healing and successful surgeries/recovery (Firenman Ed, Roger Roger and his wife, Chicarrones relatives, Fudd’s sister) and God’s blessings for all.
YHC took us out.
