I feel the need, the need for speed!

It was a nice cool morning for a workout at the Double Play. We had to share our AO with a teenage softball tournament (this made V-Bucks happy!) so had to adjust where we usually warm-up and work out.

Warm-up:

1. SSH- 15 (IC)
2. High Knees- 10 (IC)
3. Butt kickers- 10 (IC)
4. Monkey Humpers- 10 IC
5. Arm burners -forward, backward, seal clap, hallelujahs
6. Abe Vigodas

The Thang:

Mosey to the rock pile and each picked out a coupon

10 man makers (pushup with pulling the rock underneath on each up)

Top Gun- 

Each pax did 10 reps of 5 different standing exercises with their coupon for 10 minutes alternating exercises: curls, rows, squats, lunge, overhead press….But on each minute on the minutes we entered the danger zone and everyone dropped their coupon where they were and did 3 Burpees then picked up where left off. Played a few songs from theTop Gun sound track to help get us through

The Beast-

If that wasn’t enough we put our coupons up and moseyed to the tee-ball field to take on the Beast. I felt it fitting to harken back to my very first F3 a few months ago where Cousin It introduced this lovely exercise to us. The field was a little small so we all had to squeeze in together but we were able to vanquish the beast away from Bill Faye

6 rounds with 6 cones and doing 6 exercises at the cones

• Round 1) Bear Crawls with Makhtar N’diayes at each cone
• Round 2) Lunges with Up-Downs at the cones
• Round 3) Crab Walk with squats at the the cones
• Round 4) Duck walk with Merkins at the cones
• Round 5) Bear Crawl with WWI sit ups at the cones
• Round 6) Lunges with Burpees at the cones

It was a beast and all were smoked. It was 8 o’clock so we had just enough time to mosey back to the parking lot get a quick cool down.

COT

Announcements: Q-school Monday at the Flood Zone, Abu Q’ing next Saturday at Double Play, Free to Bleed Friday

Praises- SOL 28th anniversary (Respect!) Praise for Mule’s family

Prayers- Shanks sons Friend in Charleston, Gophers friend overseas