Accountability was the theme of the day- It’s not about me- it’s about the guys beside me (competition is good- see youtube link above) Another amazing workout at the newest F3 AO. My hometown boys showed up despite the competing events- 23 Pax strong including 3 FNGs.

Conditions: Clear and Sunny- 67 degrees

The Thang:

Disclaimer by Crash and Accountability table setting by Apple

COP- SSH x 20 IC, Merkins x 15 IC, Imperial Walker x 20 IC, Squats x 20 IC, LAC x 20 IC

Mosey to the Blue Chin Up bar stations- Apple

– Partner Up, fastest with slowest, or new guys together- Partner 1 sprints between power poles, while partner performs dips- rinse and repeat x 3- plank when finished

– Same drill- Partner 1 sprints between power poles, partner 2 performs Monkey Humpers #crowdpleaser- rinse and repeat x 3- plank when finished

– Same drill- Partner 1 sprints between power poles, partner 2 performs LBCs- rinse and repeat x 3- plank when done

Mosey to hill by Civic Center- Crash

– Amended Burpee Train

– Same partners- bear crawl up hill, sprint down, crab walk up hill, frog jump down

Mosey to picnic tables- Apple

– OYO- 15 inclined merkins, 15 declined merkins, 10 step ups- each leg

Mosey to grassy area- Apple

– “Raise the Roof” x 30

– Same partners- Iron Cross x 15, 30 LBCs, plank when done

Mosey back to baseball field for “Volunteer 6 minutes of Mary”- Crash

New pax practiced calling an exercise

– Imperial Walker x 15

– Flutter Kicks x 20

– Russian Twist x 20

– 8 Count “Paula Abdul” lunges

– Boat Canoe

COT

Announcements- Welcome FNGs- Nate Liverman “Handy Manny”, Martin Ridgeway “Snap Chat”, Jason Homey “Snooki”- These guys did not leave their email addresses.

Prayer requests- Prayers for Greg Sorrow’s mother who passed away yesterday