The Exicon (www.f3alpha.com/Exicon) has so much fun stuff in it, I wanted to bring some new exercises from it.
Playlist brought to you by F3 Big Bird, not from the Alpha. Check out #swt-music on the nation’s slack for shared playlists!
Disclaimer was given and first instruction was to Sprint to the crosswalk, 3 Kraken Burpees and Bernie back to the flag. Grunts about “where’s the warmup?” were ignored.
First exercise – Iron Squat. Squat, lift hands, lower hands, stand up. That’s 1. X10.
Sprinkler – It took a moment for YHC to properly demonstrate and explain the movements. both hands, parallel to the ground, turn right while the right knee is raised and turn left. leg down, arms front. Arms turn left, left knee turn right. Back. That’s 1. X10.
Circle up. Weed Pickers X10 and Moroccan Night Clubs X10.
We moseyed to the top field for Super 21, though YHC did not disclose that fact at first.
YHC led the group – 1 Merkin, 1 BBSU, 2 Merkin, 2 BBSU… 10 and 10. Rapid movement with minimal stops.
Interlude – line up for 5 rounds of Lt. Dan. 1 Squat and 4 Lunges to 5 and 20.
4 Corners (or is it 5?) – 11 Merkins and 11 BBSU on current corner. Run to the next for 12/12… finish at starting point with 15/15 and Squats for 6.
Interlude – 10 No Surrenders, Hallelujah style (hands raised up).
Partner up. One PAX does 16/16 while the other AMRAP Burpees and Switch. PAX asked 16/16 of what? that’s when YHC shared the name ‘Super 21’ and explained there’s a way to go. Bonnie Blairs during 17/17 and Bear Crawls for 18/18.
Interlude – 10 count.
To finish strong we run to the other side of the field for 19/19. Run to the starting line and back to the other side for 20/20 and again for 21/21.
Mosey to the flag for some Mary that included Flatter Kicks, Dying Cockroaches, Rosalita and Speedo’s Tempo Merkins because he felt we didn’t do enough Merkins.
Bo Knows wife is handling well the last radiations and chemo treatments.
Feather’s wife got some good news health-wise and will be traveling with 2.0 for a mission trip.