Monday Funday!

DATE: 8/21/17

QIC: BTB

# of PAX: 13

PAX: Quarter Round, EOM, FMB, 8 Penny, Snail Mail, Tank, Etch A Sketch, Venus, Tooner, LETC, Tenenbaum, Trump

13 PAX gathered on a wonderful Monday morning to start their week off at the greatest AO in the land, The Monster Factory!

WARM UP:

  • Seal Claps x 20 IC
  • Imperial Walker x 20 IC
  • ATM’s:
    • alternating shoulder taps x 20 IC
    • tempo merkins x 10 IC
    • fast merkins x 10 IC

THE THANG:

  • Mosey over to pull up bars for 3 rounds of ALARM (arms, legs, abs, “R” exercise, “M” exercise)
  • Round 1
    • A- pull ups x 20
    • L- side walk surfers x 20
    • A- dying cockroach x 20
    • R- run a lap around the pond
    • M- diamond merkins x 20
  • Round 2
    • A- side by side pull ups x 20
    • L- monkey humpers x 20
    • A- box cutter x 20
    • R- run a lap around the pond
    • M- mountain climbers x 25 (4 count)
  • Round 3
    • A- chin ups x 20
    • L- fence hops x 20
    • A- sweat angels x 20
    • R- run a lap around the pond
    • M- hand release merkins x 20
  • Mary while we wait consisted of 4-5 various abdominal exercises
  • Mosey to the parking lot next to the tennis courts
  • Dirty MacDeuce: 4 rounds of 3 exercises at 12 reps IC followed by a lap
    • Round 1:
      • tempo merkins
      • low, slow squats
      • reverse crunches
    • Round 2:
      • fast merkins
      • lunges
      • plank jacks
    • Round 3:
      • dips
      • copperhead lunges
      • flutter kicks
    • Round 4:
      • copperhead squats
      • V-ups
      • burpees (oyo)
  • mosey back to the flag

COT/MOLESKINZ:

  • strong work by all the monsters today!
  • glad to see even one Screaming Eagle PAX is smart enough to know where to go! Your always welcome 8 Penny!
  • Shirt order for the Monster Factory is up! Get your shirts pre-ordered NOW!
  • Donate to Give2Give! F3 is a gift that we all cherish and enjoy, now is the time to help give that gift to others. No amount is too small!
  • Tough Ruckers will meet at Niles house off Holly Tree this week, followed by a mixology class. Sign up in advance.
  • Night Flight soft launch this week! Thursday at 6:15pm at Forest Hills Elementary!

It is an honor gentleman, until next time!

BTB-out!

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