It had been a few weeks since I was able to post due to baseball tournaments and GORUCK Star Course so I was ready to take the helm for the Saturday #Downpainment.

PAX: Tattoo, Turnpike, Baymax, Eagle, Granola, Squared, Snoopy, Inspector, Wild Thing, Garden State, Sunspot (Q)

WARM-UP:

Follow the leader mosey zig zag up/down thru the pit

IST x20ic

Perkins x20ic

Perfect Squats x20ic

Flying Squirrel x10ic

Motivator x20 (1 round)

The warm-up was all with 20 to celebrate my anniversary with my wife of 20 years on June 7th!

THE THANG:

Pull-ups x5oyo

Toe-to-bar x5oyo

Hanging crunches x5oyo

Repeato 3x’s

Mosey and grab 2 bricks and head to the pit

10-1 ladder: Brick Curls, down hill, brick squats, run across hill and up, Merkins. Do this all the way down to 1

Tunnel of Love x3 rounds

Bear crawl down hill face forward

WW2 x20ic

Bear crawl regular up-hill

Frog hop over legs x2 rounds

Brick Chest press x20ic

MARY:

Flutter kicks w/ brick held up x20ic

Freddy Mercury x20ic

LBC x20ic

Fire Hydrant x15ic/leg

Donkey kick x15ic/leg

Stretch out legs

Plank x2 min

MOLESKIN:

Man the portion in the pit was a challenge with the humidity but everybody powered through. Great to have #WildThing joining us and making the trip from York to get better. Love it! It’s always great to watch a 2.0 #Granola pushing through all these workouts. What an example Eagle is setting having him post and focus on his fitness to be better. Good to see Inspector making it out even with all that’s going on with the new baby.

Let’s make sure we are talking about F3 to all those guys we have interaction with as the summer is our time to grow! Thanks for following the lead.

Until next time, Sunspot OUT!