Fall is in the air and so are the temps. A beautiful morning greeted us at Expresso this morning where the old temp dial said 50! The long sleeve shirt made it’s debut for Smalls and Phlegm. Say a prayer for our brother Powder as the cold kept him in his bed today. Hopefully he finds the winter gear bin in his basement and posts tomorrow. Enough of that…here was our morning:
Warmups:
15 SSH IC followed by 5 Burpees
15 Humpy’s IC followed by 5 Burpees
15 IST IC followed by 5 Burpees
15 ATT IC followed by 5 Burpees
15 Forward Arm Circles followed by 5 Burpees
15 Reverse Arm Circles followed by 5 Burpees
Partner Up
1 Partner Hug
20 Partner Derkins OYO
10 Burpees Cumulative w/ Partner (Cuz and I get extra credit as we did 11)
Mosey to courtyard circle
15 Slow Squats IC
Find a beam – 50 Pull-ups Cumulative w/ Partner
16 Step-ups IC
Mosey to the Great Tree in the Pumpkin Patch (no pumpkins yet)
15 Monkey Humpers IC
Mosey to bank teller line for some curb zig zags
20 Calf Raises OYO
Mosey to block pile
Mosey to bottom of hill behind Corinth
5 Round of Hill Runs + 5 Block Burpees – Partner 1 runs up hill with block and does 5 block burpees while partner two does squats. Flap jack. Rinse and repeat for five laps
Mosey to Flamers Tunnel of Love
2 Rounds of Wall Sits with blocks – everyone gets in sitting position. Partner 1 performs the exercise then hands to Partner 2 so he can do same. First round was 15 Overhead Presses and second round was 20 Arm Curls
Mosey to block pile to return blocks
Mosey to flag
10 Burpees OYO (makes 70 for the day!)
COT / Name-o-rama / Announcements / WOD – Phil. 2:3-4 – “Put others before yourself Cousin Eddie”
Always, always a pleasure to serve the men of F3 Hickory. Peace out!
Comments are closed