Dad Bod Medium Intensity Fun

QIC:  Fissure

Date: 12/16/2019

PAX: Burrito, Geek Squad, U-Turn, Radiohead, Spackler, Band Camp, Hasbro, Milkman, Ducktales, Couch Potato

AO: The Huey


Conditions

Mid 50’s and clear


COP

SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
Iraqi tea time x 10 IC
SSH x 10 ic
Fwd fold x 10 IC
SSH x 10 IC
Merkins x 10 IC
SSH x 10 IC
Monkey Humpers x 10 IC
SSH x 10 IC


The Thang

40 merkins, 40 squats, 20 big boi situps
Lap, sprint straightaways and mosey corners
30 merkins, 30 squats, 15 big boi situps
Lap, “
20 merkins, 20 squats, 10 big boi situps
Lap, “
10 merkins, 10 squats, 5 big boi situps
Lap, “
Mosey to pavillion
Partner up
Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
swap
Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
swap
Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
swap
Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
swap
Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
done


COT

Simple message of gratitude today. YHC is very thankful for the guys who show up for their brothers. Without each other there is no F3!

Today was more HIIT than dad bod medium intensity fun ; )


Moleskin

Burrito is a “midwife noise” expert. May need to rename them Burrito noises if this keeps up. Midwife noises doesn’t exactly make sense anyway.


News

Gloomies 1/13/20 check slack announcements!

No Christmas workout

New Years Day @ Lions Den


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