Rock Around The Clock

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Cloudy 50 deg.

FNGs: None

COP:

SSH x 20
4 count high knees
lap around the track

The Thang:

Team Dora:
When not exercising, two PAX carries a log (or one PAX carries two blocks) to the 100M line and back
100 Merkins
200 squats with bricks (touch the ground)
300 LBC’s

Rock Around The Clock:
Start line: American Hammer with block x 10 IC
100m mark: 4-count high knees up and jog down bleachers, SSH at end
1-200m: sprint, plank when finished, WWI Situps x10 OC @ 200m mark
200m: 4-count high knees up and jog down bleachers, SSH at end
3-350m: bear crawl, decline merkins x 10 IC (at the 6 o’clock position on the track)
350-start line: lunge walk, stow blocks
stow blocks

Accountability push-ups (Thanks Maj. Dad!)

 

Mary: (Mostly lifted from Ab Ripper X)

Good Mornings x 20 IC
V-Situps x 20 IC
In-and-Outs x 20 IC
Cross-Leg or Wide-Leg Sit-Up x 20 IC
Hip Rock and Raise x20 On-Q

Numberama: 7

Namerama: Heebie Jeebie, Gandhi, Dorthy Mantooth, Cisco, Suave, Houdini, LottaLove

Pledge and COT

Announcements: Mudrun, Convergence this Saturday at The Faultline

Devo: Houdini – Chasing Mirages

Moleskin:  I was happy to see a good showing!  Everybody was highly motivated and stuck together well.  I noticed during the Dora that some PAX opted to carry two blocks rather than share a log.  I’ll have to remember to ask for feedback.  The Sakrete Shuffle seems to bunch up in the rear causing the six to not get as much of a cardio as those in front.  This could be a good thing but also could be modified.