When: May 11, 2021
Where: Southwood
QIC: El Jefe
PAX: AOL, Chernobyl, First & Last, Five-O, Geronimo, Mr. Kotter, Rocks, Ron Swanson, Singlet, Sleepy & Tron
LORD’S PRAYER
WARM UP
THE THANG
- Stretches
- 25x F3 count SSH’s
Yet another medium-travel trip in the gloom to the Southwood nature bridge. The wooden nature bridge is uphill (5.2% grade) all the way. Fun times were had by all. 2.5 total miles covered. On the bridge we found out that F3 logos from t-shirts are visible on sweat angels on the ground.
1-mile shake and bake to first stop.
- Wooden Bridge #1 (~25 yards long)
- kangaroos across the bridge
- Wooden Bridge #2 (~75 yards long)
- Sit-up>crab crawl>sit-up>crab crawl……for length of bridge
- Wooden Nature Bridge (~0.25 miles long) Everything below was done in reps of 12’s for the 12 PAX. We finished 5 total rounds of the exercises below making our way uphill on the nature bridge.
- 12x Air Squats
- 12x Mamma Bear Merkins (Merkin>Bear Crawl>Merkin>Bear Crawl>Merk……
- 12x WWII’s
- 12x Joe Hendrix
- 12x Lunges
- 12x Flutters
1.25-mile shake and bake back to Ol’ Glory with a stop halfway back to rest for 30 seconds while doing merkins.
Finished up with a 12x burpee floater/topper.
COT
PRAYER
PLEDGE OF ALLEGIANCE
Upcoming Southwood Q’s
- Friday 5/14 – Sleepy
- Tuesday 5/18 – Five-O
- Friday 5/21 – Rocks (Birthday Q)