During an Extra Credit event 2-3 weeks ago YHC noticed a very lonely looking 6×6 near the trail head and have been thinking about how F3 could rescue this sad clown of a 6×6 and bring it into the Pax for some TLC. So YHC called for the Q and put out a warning that if you suffered from Soft Paw Syndrome bring your Bitch-mittens. However it was not to be this week, a large tree fell on it and there it will remain for the time being…. Be not surprised if it is salvaged for some afternoon fun in the future. Good thing YHC always has a random assortment of tokens in his car.
For this workout the Tokens were: 50lb sand bag, 5gal water jug(40ish lbs.), 25lb dumbbells(2), Bucket O’ Rocks (40ish lbs.), and Rambo’s ammo can (22ish lbs.)
Quick Warm up – 25 SSH’s IC & 20 Imperial Walkers IC
The Thang –
Modified 5 rounds with Rocky – Grab a Token and move at your best speed from the track to the Umbrella. Preform designated exercise. Return to the Halfway point(light poles), Exercise. back to the track, Exercise. Switch tokens (never carry the same token twice in a row) Rinse and Repeat
Round 1 – 5 Burpees, Round 2 – 5 (8)count Bodybuilders, Round 3 – 10 Squats w/token, Round 4 – WWI sit-ups, Round 5 – 5 Lt. Dans (1:1:1)
Grab a token and mosey to the center circle. At the tables: 10 Dips IC, Step ups L leg 1 min, 10 Urkins IC, Step ups R Leg 1 min. Grab a different token and mosey back to the pull up bars. 10 slow Flutter Kick & 20 Fast Flutter Kicks IC, 5 full extension pull ups (assisted if needed), 10 Dollies IC.
Circle up by the flags: Plank – 10 count, Cobra Stretch – 10 count, Plank – 10 count, Downward Dog – 10 count, Chill Cut Strike me here’s 10 IC.
CoT – Prayers for Rambo’s family who suffered a loss. Prayers for Nice Body’s friend’s mother who fell. Peace and comfort to those families. Praise and prayers for Rambo who is on a difficult journey.