Backwards Day at Hugh McRae
AO: Coastal Surge HMP
PAX: Mr. T, Busted Grill, SOL, Blue Steel, Hello Kitty, Mayhem, Putty, Special K, Roadie, PK, Gravity, McFly, Fire Marshall Bill, Gump, Jiffy Pop, Morpheus, Goat
QIC: Steak Knives
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors, rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a COT.
SSH IC x 20
Imperial Walkers IC x 20
Moroccan Night Clubs IC x 20
Mountain Climbers IC x 20
Partner Up: Catch me if you can. PAX 1 runs backwards while Pax 2 does 2 Worst Burpees Ever. Pax 2 runs to catch Pax 1 and then switch. Do this the long way around to the Pull Up Bars
Dora: Pax 1 does 5 slow decline pull-ups, 20 Durkins, 30 (4 ct) American Hammers. Pax 2 runs backwards to the walking path, do 10 Plank Jacks and then run back to PAX 1. Do 3 full rounds.
Mary until Six is done
Serpentine Indian run to Basketball Court
Line up on sideline of the Basketball Court.
Backwards Lunge to other side of basketball court for Hello Dolly’s, Bear Crawl back to other sideline for Jump Squats.
Mosey Back to AO
Circle up for Mary. One PAX calls out an exercise, sprints to the speed bump and back while rest of PAXs do the exercise. Rotate PAX and exercises until time is up.
COT: Prayers for McFly’s family, Fore Marshall Bill’s coworker, families at Roland Grise and Bolt’s family as they each deal will illness and loss.
See Mumblechatter for announcements from Busted Grill, Gravity and McFly about upcoming events.