Insomnia, Shakin Not Stirred

Little Frisbee Toss Anyone?

Insomnia included YHC, Wonder Bread, Large Mouth, and Shut In for a nice 4 mile loop.

Next Up SNS – Warm up jog where I learned we had an FNG. Whoops. Flip Flop wanted to stop things right there but we went on.

Warmup 

  • Side Straddle Hop 20 IC
  • **Late disclaimer by Flip Flop – nice work
  • Good Mornings 10 IC
  • Willie Mays Hayes 10 IC
  • Imperial Walkers 15 IC
  • Plank Jacks 10 IC
  • Merkins 10 IC

The Thang

Light Poles – lunge walk to the first pole then 10 tuck jumps, jog to the next, bearcrawl to the next then 10 hand release merkins, jog to the next, and repeat sequence

To the field for some Frisbee throws! Sprint while the frisbee is in the air and do the called exercise until the first person gets the disc to throw it again. We went down the field doing bearcrawls, crab walk, lunges, crawl bear, etc to the end of the field.

Put down some Railroad track on the way back. One person planks and then the next person runs over them five yards and planks. The third person runs over them and so on.

Another round of Frisbee throws and then Indian run on the way back.

Next up was a burpee ladder up the grassy hill. We went up to 5 for the sake of time.

Walk to recover over to the Billy run location. A round of 20 jump lunges, 20 squat jumps, and 20 donkey kicks to make sure the legs were tired.

Billy Run

Mary – 20 LBCs IC and 25 American Hammers IC

COT
Count-a-rama: 27
Name-a-rama: FNG – Donkey Kick
Announcements: Churham “Special Ops Surviors” events this weekend; Fathers Day F3 Dads event; Denise Moore 5K on June 24.
Prayers: none spoken
BOM: YHC took us out

NMS

  • Did you know Flip Flop is a two time ultimate world champion
  • Burt had the best jump form in during the railroad tracks
  • I am looking forward to a Smokey Q at some point
  • Shut-In – thanks for all the work on the website!
  • Welcome back Grease Monkey. Did I get everyone?

 

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