10 PAX took advantage of a full-moon-lit morning to enjoy the beauty of the shovel flag planted firmly on the field of our AO.
“Wait, where is the shovel flag?”
“Who’s got the flag?”
“Do you have the flag?”
“I don’t have it.”
“Does anyone know who has the flag?”
….<silence>….
In anticipation of the number of punishment burpees the F3 Nation will impose upon us to replace our shovel flag we boycot all burpees from today’s workout and play with stones and steel.
Something resembling the following ensued:
Warm-Up:
Jog a lap
SSH x 40 IC
Merkins x 15 IC
WMH x 10 IC
Arm Circles x 40 IC
Reverse Arm Circles x 20 IC
The Thang:
Grab a stone and jog to the side of the field where the steel awaits.
PAX take turns caring two 80 lbs steel weights across the field and back while the remaining members perform the following exercises until the weights are returned.
Stone Curls
Stone Overhead Presses
Stone Tricep Presses
Wide-Grip Yerkins
Rinse & Repeat until everyone gets a chance at the weights
Quick mosey up 6 flights to the top floor of the parking deck:
Different variations of merkins (some OYO, some IC, some wide grip, some diamond grip, some off-set, etc) Starting at 3, then 3, then 4,5,6,7,8,9,& 10. With two “breaks” for BTTW challenges.
Mosey back to the field:
Stone curls x 15
Stone overhead press x 15
Stone curls x15
Stone Tricep press x 15
Yerkins x 15
Return the stone and circle up for Mary:
Box cutters x 15 IC
LBCs x 15 OYO
Box Cutters x 15 IC
WWII x 15 OYO
Box Cutters x 15 IC
LBCs x 15 OYO
Box Cutters x 15 IC
WWII x 15 OYO
COT
Aftermath: The Flag has been found.