La-La-Bamba

Date: 08/31/2020 (Last day of August)

QIC:  Cockaboose

PAX:  Deuce Bigalow, Rachel Ray, McFlurry, Peaches, Buckeye, Sister Mary Katherine Gallagher, Cable Guy, Kiffin, Sawed-Off, Cowbell, Swanson, Wet Wipes, Cockaboose – QIC

Conditions:  Steamy, Literal steam coming off the PAX

Disclaimer: YHC is not a trained professional. Work out at your own risk. Support your brother beside you. Modify if needed, but work hard.

Warm-up:

  • SSH x 25 IC
  • TTT x 15 IC
  • Imperial Walkers x 25 IC
  • Moroccan Night Club x 15 IC
  • Mosey to Pritchard & Bridge, 15 Copperhead Squats IC
  • Mosey to Bridge & Boundary, 10 Tempo Merkins
  • Mosey to Martin Family Park
  • Plank hold, bear crawl – PAX plank while each PAX bear crawls to middle of field & back

The THANG:

LA BAMBA, the Boose take on BOMBS. Partner up

  • L: LBC’s x 350
  • A: Arm Circles, 300 each forward & backward
  • B: Bobby Hurley’s x 250 (cutoff short to continue)
  • A: American Hammers x 200
  • M: Merkins x 150
  • B: Burpees x 100 (most ran out of time here)
  • A: Appollo Ohnos x 50 (don’t think anyone made it here)
  • Imperial Walkers x 25 IC
  • Moroccan Night Club x 15 IC
  • Mosey to Pritchard & Bridge, 15 Copperhead Squats IC
  • Mosey to Bridge & Boundary, 10 Tempo Merkins
  • Mosey to Martin Family Park
  • Plank hold, bear crawl – PAX plank while each PAX bear crawls to middle of field & back

Mosey back to the flag

3 MOM:

Plank Hold to finish

COT/BOM:

  • MOB Q needs some leaders. Step up men!
  • Remember, F3 is about more than just exercise. In fact, that is only 1/3 of the purpose. Let’s lean on each other, support each other, hold each other accountable, and make each other better.
  • Ms. Rachel Ray for another elbow surgery
  • Wet Wipes & crew for travel & time together
  • SMKG for wisdom, patience for work

Moleskin:

  • Welp – this had a chance, but didn’t quite come together on the timing. And needed to be a bit more difficult…
  • Minor mumble chatter – Big Spur & Gambit’s absence was felt
  • August is over, a new month – and soon a new season will be upon us
  • T-Claps to the marathoners. Keep it up!
  • Thanks for letting me lead – and thanks for being willing to follow!

Boose OUT!

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