9 PAX posted on a gloomy Wednesday morning. Temp in the mid 50s. Damp parking lot at MBE. Perfect morning for this small but elite group of @f3birmingham PAX to get better.
PAX: Bagman, Blue Angel, Wildfire, Elmer, Milkman, Rabbit, BamBam, Skeletor (YHC). Welcome FNG U-Turn
- SSH IC x 30
- Straight leg stretch LoR then RoL
- Cherry picker IC x 10
- Ray Lewis IC x 20
- Merkins x 20
- Mountain Climbers IC x 20
Quick mosey to Derm Hill
Body Builders x 15? (YHC had a difficult time keeping up with this 8-count cadence and the number of cycles performed- will work on this)
Bernie Sanders up Derm Hill – felt it.
- Flutter kicks IC x 20
- High flutter kicks IC x 20
- Dolly IC x 20
- LBCs x 30
- Namaste interlude with Plank leg raises and side planks
- BBCs x 30
- Finish with 6 inches hold to complete 6 minutes
Mosey to MBE Field
Lazy Dora: Partner up.
- 50 Burpees: Pt 1 does 5 burpees while pt 2 hold squat; switch until 50 are complete
- 100 Merkins: Pt 1 merkin x 10, pt 2 holds plank; switch until complete
- 200 LBCs: Pt 1 LBC x 20, pt 2 holds 6-inches; switch until complete
Wheelbarrow suicides: Wheelbarrow 10 yards, switch with partner, 10 yards back; switch, wheelbarrow 20 yards; switch, wheelbarrow back 20 yards.
- 100 Freddie Murcury (Bicycle sit-ups): Pt 1 x 20, pt 2 plank; switch
- 50 Air-squats: Pt 1 x 5, pt 2 holds squat
Bear crawl out 20 yards, back 20, run to flag.
Mosey back to parking lot with quick Burpee retribution for earlier flag mishap.
Announcements: F3 Christmas party 12/8 hosted by WILDFIRE. Bring wives and 2.0s. Drinks and apps provided by the good folks at Interior Elements!
Name-o-rama. Prayer. Dismissed.