AO: The Rig
QiC: Gates
Pax Count: 11
Pax List: Buttercup, Frizzle, Gates, Gronkins, Jumbo, Martina, Papa Bear, Shiba, Swag, Tofu
FNG Count: 1
Downrange: Napa (Cape Fear)
The call for Monday Motivation was thrown out on Slack late Sunday afternoon. YHC watched as the HC count climbed from 4, to 6, to 9! There was talk of a FNG, a downrange PAX, and even Martini on a Monday! YHC felt the pressure to put together a beatdown that could satisfy a possible record attendance. The plan was made, the downrange PAX was retrieved (shout out to F3 Cape Fear’s Napa – great PAX and a HIM) in the gloom, and 11 showed up for a record breaking Monday.
Warm up:
SSH, Weed Pickers, Merkins, Mtn Climbers, Arm Circles, Squats
4 min Squat, Burpee ladder (1 Squat, 1 Burpee, 2 Squats, 2 Burpees….keep going adding 1 additional count each round until time called; try to get to 10 rounds – 10 Squats, 10 Burpees).
The Thang:
After the 4 min Squat/Burpee ladder, heart rates were up and motivated. So a recovery mosey was needed.
Mosey to Wood’s Chapel BBQ Tables
Set 1
* 20 squats
* 20 wall jumps
* 20 merkins
* 20 wall jumps
* 20 American hammers
* 20 wall jumps
Set 2
* 20 derkins
* 20 wall jumps
* 20 LBC (4 count)
* 20 wall jumps
Mosey to tennis courts for some ladder sprints
Court 1 sideline back to baseline then to Court 2 far sideline back to baseline with the following rounds
- Sprint, 20 merkins
- Bear crawl, 20 bear squats
- Crab walk, 20 jack rabbits (final round was cut short to only Court 1)
Mosey to Rig
EMOM (11 stations; each PAX assigned a start station and rotated each minute; only made it through 9 rounds/stations due to time)
- Bridges
- Pull-ups (70% max)
- Rows
- Merkins
- OHP with Coupon
- Flutter kicks
- Bonnie Blair’s
- LBCs
- Squats
- Dying Cockroachs
- Walking Lunge
CoT:
Welcomed FNG now Shiba; announced 2nd Tuesday, 2nd F at Wild Heaven West End (see slack for details); downrange PAX, Napa, shared encouragement about the community he saw at The Rig and impact of F3 in his life; Buttercup shout-out to Tofu’s gains (Tofu was crushing it today); and YHC took us out in prayer