As I was sitting upon my throne this morning, the thought occurred to me that I wanted to try an old routine from many moons ago but I needed cones. Then I got sad because I knew I could always count on Hanger to bring the cones………I can’t wait to have that brother back out there. Anyway, I looked down on my watch and I was about 15 minutes before go time. Quickly got suited up headed to the AO only to find five HIMs in the parking lot. As we were doing our warm-up I was trying to figure out who had cones, luckily we got a bunch of soccer nerds in F3 Lenoir, so Grout came to the rescue and whipped out his cones. His soccer cones that is.
Warm up
- LAC/RLAC (no SSH here)
- Humpies
- ATT
- (didn’t call on you this time did I Swinger????)
- We moseyed over to the hill between Hibriten and WLMS. Lunged walked halfway up then began to mosey until we found ourselves at the Hibriten stadium…..yes all still part of the warm up
There we Deconstructed the Burpee.
We would do 10 merkins/groiners/squats then half a lap and do 9 merkins/groiners/squats. We would run the rest of the lap and do 7 merkins/groiners/squats. I then threw in the stadiums at this point just so we could mix it up and get some elevation in. And we did that until we got all the way down to one.
Until much to my surprise, Swinger noted that we skipped 8. See what I did up there. So we did eight for good measure…….ran the stadium and that was it.
Much to my delight, there was still plenty of time to use the soccer cones.
Bear/Crab Suicides
Not sure if this in in the Exicon or if this is a Twin original, but here’s how it works. You bear crawl to the 20-yard line, and then you run to the opposite endzone and back to the 20. From the 20 to the 40 you crab walk. From there you mosey down to the other endzone and back to the 40. And then you bear crawl to the other 40. Run down to the endzone and back. So on and so forth. This was a real crowd-pleaser.
After that we moseyed on back to that AO, to try new routine I found on the exicon.
Dominos
This is a high plank with your left hand in the air. As the first PAX goes down and does 10 merkins then the PAX to his left falls and does 10 merkins and then the next PAX falls into the merkins until you get all the way to the end of the line. Then with the PAX on the end, we all switch to hold a right hand high plank. That PAX does 10 and then the next pack 10 so on and so forth. This was brutal.
WOD
Not gonna lie, I stole this off of the Foothills Slack Channel. It was just too good not to share. Shout out to Peaches for this word.
- We are blessed here in F3 Lenoir to be able to admire one of Gods creations. As we put in work this morning, we got to gaze upon a snowy Grandfather Mountain against the backdrop of a pinkish sky. Truly amazing
- Shout out to Spokes, Bismarck, and uhhhh Me……for posting at all AOs this week. Whats your excuse?
- BabyFace I’m real sorry man. Please come back to F3 Lenoir……I miss you boo
- I believe this makes 15 straight BB posts for f3 Lenoir. Is that like .5 a CSAUP point? I mean…..nobody is doing it?
- I know that ShortSale is proud
- Thanks for reading Hanger!
Twin out!
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