I need more Broga

Date: 1/16/19

 

QIC: BoneSpur

 

AO: OG_AO

 

# of PAX: (*) Tiny_Dancer, PetShopBoy, KnucklePuck, TombStone, 8-Penny, GlowStick, Last and YHC

 

Warmorama:

 

Side Straddle Hops x 20 IC

Cotton Pickers x 20 IC

Little Baby Arm Circles x 15 IC forward and reverse

Toy Soldiers x 20 IC

 

The Thang:

 

Everyone mosey to the pull-up bars to begin a 2-cycle circuit around goose poop island.

 

10 pull-ups, run to the memorial speed bump for 20 merkins, run to the first parking lot for 20 WWI sit ups, run to the next parking lot for 20 dips on the wall, run to the pull-up bars for 20 V-ups

MARY for the six

 

Mosey to the basketball court and pair up for 3 sets of rotating 4 corners. First corner single count 25 Lunges, next corner 25 LBCs, next corner 25 sumo squats and final corner 25 peter parker merkins.

MARY for the six

 

Next we all lined up for my trademark finisher…Burpee Suicides 1,2,3,4,5,6

Finish with little BROGA compliments of Tiny_Dancer

 

COT/Moleskin:

– Tombstone suggested more stretching after the workouts…all agreed. Prayers for Southern Tour Ultra runners

 

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

 

Much appreciation for the Iron HIM who sharpen me!

 

BoneSpur

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