22 pax (including 1 FNG) broke away from their blanki and the #fartsack to rumble around the gridiron. It was a beautiful brisk morning with temps in the 60’s. just the perfect weather for one to break down and decide to do the #worm (read on).

Disclaimer

Warm Up:
15 SSH IC
10 Merkins OMC
10 Squats OMC
10 LBAC (front and back)
5 Burpees OYO
10 Monkey Humpers OYO

The Thang: (on and around the gridiron)

12 min AMRAP
Line up on the back line of the end zone.
-running around the field, Mosey the length of the field, then sprint the width. stop at the corner and perform the following:
10 erecters
10 jump squats
10 walking lunges

Intense Pause (30 seconds each exercise, 10 sec break in between)
Push Up PLANK
SSH
Mountain Climber
Freddie Mercury
High Knees
Toe-touch shuffle

12 min AMRAP
-running around the field, Mosey the length of the field, then sprint the width. stop at the corner and perform the following:
5 Burpees (with HAND release Merkins)
15 plank jacks
10 Dying Cockroach

Another intense Pause (30 seconds each exercise, 10 sec break between)
Push Up PLANK
SSH
Mountain Climber
Freddie Mercury
High Knees
Toe-touch shuffle

We inadvertantly took a 1 min break so that Uncle Jesse could show us his skills at doing the Worm –impressive.

8 min AMRAP
Line up across the goal line:
Bear Crawl 10 yards
Crab Walk 10 yards
lunge walk 10 yards
inch worm 10 yards
Mosey across the 50 to the 40 yrd line and repeat
Bear Crawl 10 yards
Crab Walk 10 yards
lunge walk 10 yards
inchworm 10 yards (TOUCHDOWN!)

turn and repeat toward the other endzone. continue scoring touchdowns ’til the alarm sounds
(Once the workout was complete, Boy George checked his handy dandy Garmin and discovered that we had run a cool 2.9 miles)

COT

BOM

Convergence on Oct 3 at the Greenwood Genetic Center at 6:15.
Remember to register for the Race the Helix 5K or 1 mile fun run/Walk which will take place after the AFTER the convergence.
“if you sign up for the 1 mile fun run/walk don’t wear your F3 shirt” -Tickle