Eight men gathered around the virtual shovel flag eager to grow and get better. As YHC walked up there was discussion of the missing/stolen shovel flag from the Turkey Day Race. YHC had been notified it was in fact picked up by an F3 member and will be delivered at Okwata.
DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-IW x 20 IC
WAIT, is that Marlin just back from an Artic adventure….no…it’s just Marlin prepared for a blizzard…welcome brother!
-Mt Climbers x 20 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Split Jumps
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Merkins
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.
There’s just enough time to send the rocks home and head to the flag. Still waiting for that blizzard Marlin was warning us about… 😉
COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!
