QIC: Sir Mix A Lot
PAX: Snickers, Baby Daddy, Lasorda, Brady, Claven, Pathfinder, Cannoli,
- 30- SSH-4 Count
- 20 Hill Billys -4 Count
- 15 Windmills- 4 Count
- 15 Imperial Walkers-4 Count
- 10- Merkins – 4 Count
- 20 Mountain Climbers -4 Count
- 15 Plank Jacks 4-Count
- 50 Flutter Kicks – 4Count
Leland is such an amazing place to post, if you haven’t had the chance to make your way across the bridge take some advice form YHC and take the trip. I promise you it is a slice of paradise, not to mention …. “They also have a porta potty”
The best part about Leland is that 8 penny doesn’t really post there too much. I’m not sure if today was magical due to the weather, great company, or maybe it was because 8 Penny decided to fartsack, whatever it was today was a great workout!
The goal today was to try and get Snicker’s hair messed up. Needless to say I failed miserably, that man’s hair belongs in a museum….. It should have its own theme music…… it should have its own F3 NAME!!!
Mosey to the Play Ground for a little DORA123.
- Exercise 1- 100 Pull ups
- Exercise 1 – 200 LBC’S
- Exercise 1 – 300 Squats
Now that everybody is nice and warmed up…….
So basically every cone has an exercise, but you make sure to repeat the exercise you just completed on the previous cone. For example the first cone you preform exercise one, second cone exercise one and 2, Third cone exercise 1,2 and 3 and so on until you have completed all the stations. The best part about this was the ending…. Crab walk “about 50 feet” to the American flag, then Bear crawl “about 6 miles” to the F3 flag. This was nothing but a great time!
- Exercise 1 – Merkins x 10
- Exercise 2- LBC’s x20
- Exercise 3 – Plank Jacks x 30
- Exercise 4 – Bobby Hurley’s x 40
- Exercise 5 – Crab Walk
- Exercise 6 – Bear Crawl
This best part about this is it is an AMRAP Exercise “as many rounds as possible in the given time frame” for all you non CrossFit peeps. So you are guaranteed to get your money’s worth!
Made it back to the Flags just in time for COT, but unfortunately no Mary. Next time Fellas!!
Prayers for all men and women in uniform
Praise that 8 Penny decided to fartsack……..
Prayers for Nile’s brother and family in their time of need.
Tri-Mindfulness Triathlon march 31st 2019- Reach out to BTB with any questions.
Make sure to donate any money you might have for the Ainsley’s Angell Chariot- See 10COUNT for any questions.
Advisory council meeting 3/25/2019 you need to be there. You want to be there.
As always it a privilege to lead!
Sir Mix out!