Warm Up:

-Low Plank…5 Core Principals, F3 Credo, F3 Mission Statement

-Michael Phelps (x10 IC)

-Wonder Brick Bra (x10 IC)

In honor of my mom’s birthday this Friday…(my mom grew up on a dairy farm)

-Dairy Farmer (x10 IC) (Hold Al Gore, 1 brick in each hand, move hands up and down like milking a cow.)

-Asian Dairy Farmer (x10 IC) (Same motion as dairy farmer, but in low, deep squat)

 

Since yesterday was St. Patrick’s Day (and since Double Down likes Dropkick Murphy’s)

Hype Song: “I’m Shipping Up To Boston” by Dropkick Murphy’s (2 min. 37 sec.)

Boxer Jumps during instrumental parts…

Burpees during vocals…

 

 

The Thang:

Carry your 2 bricks to the pavilion…

 

Partner Up – Accountability Partner:  Help each other keep good form, stay together.

Do not drop your bricks! Any dropped bricks equals 3 burpees!

 

Round 1:

PAX 1: Low, slow Merkins w/ 2 bricks on back

PAX 2: Holding 2 bricks, low, slow squats

(8 Count Cadence…down on 1, 2, 3, 4, up 5, 6, 7, 8) (x7 slow 8 count cadence)

Switch & Repeat…

(x2)

 

-Gas Pumpers w/ one brick held between feet (x10 IC)

-Burpees (x3 SC) (Heard a brick hit the concrete)

 

Round 2:

PAX 1: Low Plank w/ bricks on back…hold feet of your partner.

PAX 2: WWIII w/ Bricks (x10 OYO)

Switch & Repeat…

(x2)

 

-Gas Pumpers w/ one brick held between feet (x10 IC)

-Burpees (x3 SC OYO) (Heard a brick drop!)

 

Round 3

PAX 1: Table Top Bear Crawl w/ 2 bricks on back

PAX 2: Lunge Walk w/ Bricks next to your partner.  Move with your partner

(Half the length of pavilion out…Switch places, go half length of pavilion back)

Repeat…

 

 

-Gas Pumpers w/ one brick held between feet (x10 IC)

-Burpees (x3 SC OYO) (Dropped Brick)

 

-Step Ups w/ bricks (x36 SC)

 

Mary

-LBC w/ bricks (x10 IC)

-Jim Braddock w/ Bricks (x10 IC) (Sit-Ups w/ boxing punches on the up)

 

-Mosey back to flag…

 

COT

Announcements:

-March Madness Brackets…Talk to Double Down

-New AO Launch this Friday morning (3/20) at 5:30 a.m.

-Convergence, and canned food drive for Convergence.

 

Having the bricks on our back gave us some accountability in making sure our backs were flat and straight.  Longer, slower cadence calls and movements helped us keep better form.  Hopefully Wax-On would approve!

 

Cold, but beautiful morning this morning.  Thankful for another day, and thankful for you men that came out this morning!

 

~Bunyan out