Angus was the 8th man today.  He is moving from NC to Tallahassee, staying the night at Kiko’s, worked out with us and is already driving to FL.

Warm-o-rama

Short mosey around the west parking lot.  SSH, weed pickers, windmills, copperhead merkins, copperhead sumo squats, sun gods, michael phelps.

The Thang

13-1 Sumo Copperhead Squats

I asked Turtle Head to pick a number between 10-15, he chose 13.  We did 13 squats in cadence, then held air chair for 13 seconds.  Immediately did 12 squats then held for 12 seconds then 11, 10 all the way to 1

Divided into 2 groups of 3 and Brad Pit and I made up the group of 2.  Each round had 3 exercises, one of which being a lap around the parking lot.  Once the runner got in, then group would rotate to the next exercise.

Round 1

Man Maker w/coupon, SSH, Lap

Round 2

Upright Row/Coupon, Mt. Climbers, Lap

Round 3

Shoulder Press w/Coupon, Plank Jack, Lap

Round 4

Curls w/Coupon, Burpee, Lap

After we warmed up we moved to the fun part.  Men stayed in groups.  We used the long line that made up 2 parking spaces as the starting and ending point.  1 man would be at each end of the line with the 3rd man using a specific mode of transportation to get from on end to the other.  Once he got there, they would switch and the new man would head back the other way.

Round 1

Crunchy Frog – Peter Parker Crawl – Squat Jumps (because we didn’t get enough)

Repeat

Round 2

Mike Tyson with alternate foot touch – Bear Crawl – American Hammers

COT

Tenderloin was 6th man, shared some good stuff with us.  Prayers for various members of F3.  Safe travels to Angus.  It was great meeting Kiko for the first time.  Mr. Holland is killing it for it only being a few weeks.  Its very humbling to be in a group that lets me interact with such exceptional men.