Conditions – Really nice just enough heat to break a good sweat.

F3 & Covid Disclosures – Check

Warmarama

• SSH x 20 IC
• TTT  x 10 IC
• Helicopters x 10
• Sideways Lunge x 10
• Bat wings x 10
• Partner Chill-Cut Plank Hold – Hold plank while partner takes a trip around fountain and switch.

The Thang 

Mosey to the field.  The field was set up with a 100-Yard course with 10 cones placed every 10 yards.

Paula Abdul – 2 steps forward 1 back (10 Reps of each exercise)

• • Round 1
    • Mosey out two Cones – 10x Super Man
    • Yeves Poll back 1 Cone – 10x Big Boys
  • Round 2
    • Bear Crawl out two cones – 10 x Leg Lifts
    • Lung Walk back 1 cone – 10 x Penguin Crunches

Partner DORA

• • • • Yves Poll out 5 cones and back (100 Yards)
        • 100 Hello Dolly
        • 200 Rosalitas (High Dolly)
        • 300 Dying Cockroaches
      • Burpee Broad Jump out and back 2^nd Cone
        • 100 Big Boys
        • 200 Flutter Kicks (2 – Count)
        • 300 Shoulder Taps (2- Count)

Mary – See Above

COT

We discussed the Parable of the Prodigal Son and how the older Brother refused to enter the Feast.  Don’t judge others and have a heart that is willing to forgive others.

Moleskin

• YHC was incredible proud of the effort by all PAX today.  This was a grueling workout and everyone put forth serious effort.
• Several PAX were able to hold plank while their partner made the entire lap around the fountain (obviously Bachelor Pad did it with ease).
• Les Mis lived up to his name and had a few private moments at the end seriously contemplating a Merlot spillage.
• Apparently Bear Crawling is a hereditary trait as Les Mis bested his old Man (YHC) in the bear crawling portion of the Q.
• Wilson is a Burpee Broad Jumping beast.
• 300 Dying Cockroaches is about 290 too many.  YHC grossly overestimated the difficulty level of this unfamiliar exercise.

Announcements

• We are registering for the Colonial 200 in September.  Be on the lookout for an e-mail to sign up if interested.
• Convergence at Western Branch on Memorial day to perform a Murph.  Keep training (Quad P) and be there 7AM Memorial Day.
• We have a lot of PAX that are reaching their 10-20 workout mark – please sign up to Q.  Rule of Thumb is that you Q every 10 times you attend.  It is a lot of fun and any veteran PAX will gladly help you prepare.