A beautiful morning greeted us at Bayside. It was a late arriving PAX so we basically hopped out of the car and got started. We had one FNG to tag along today so we made sure to spend some extra time explaining all of our shenanigans.
We started with a quick mosey to grap coupons and then a long mosey to the back side of the school. After everyone arrived we circled up for COP:
SSH (IC) x20
Grass Grabbers (IC) x15
Hillbilly Walkers (IC) x15
Plank stretching
SSH (IC) x20
We then moved into The Thang: 5-10-15
Pax would complete 5 of exercise 1, 10 of exercise 2, and 15 of exercise 3. They would run (in some fashion) to the far sidewalk and then run back (in some fashion) back to the starting point. This would complete one set. Each phase below was completed in sets of 4.
Phase 1: (x4 sets)
exercise 1: Burpees
exercise 2: Overhead press
exercise 3: Curls
run out: Bernie Sanders
run in: Super Mario
Phase 2: (x4 sets)
exercise 1: Thrusters
exercise 2: Kettle bell swings
exercise 3: Weighted squats
run out: AYG
run in: mosey
We took a break after this for some Mary work:
LBCs (IC) x20
Ankle Biters (IC) x20
Mountain Climbers (IC) x20
Gas pumps (IC) x20
American Hammers (IC) x20
Phase 3: (x4 sets)
exercise 1: Burpees
exercise 2: Tricep extension
exercise 3: Bent over rows
run out: Bernie Sanders
run in: Super Mario
Time was running short after phase 3 so we returned our coupons and moseyed to the flag. We finished out with some flutter kick burnouts. A great cap to the beatdown.
COT:
Count-O-Rama
Name-O-Rama
We named the FNG Care Bear because of his heart for service and helpimg those in need.
Intentions
-BB
F3 Louisville 