Backwards Day at Hugh McRae

Backwards Day at Hugh McRae

Date: 1/31/20

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.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT.

—————————-

Warm-o-Rama 

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

—————————-

Thang 1:

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

—————————-

Thang 2:

7’s

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. 

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s