Ring Cycle

AO:  The Patriot

QIC: Lucius

THE PAX: 2%; Bone; Dr. D; JAG; Maj. Payne; Sunshine; Vegan; Villa

THE WARM UP: SSH; Windmills; LBACs; Downward Dog; 15x Merkins; Hi-Knees; Moroccan Nightclubs; Mosey to the Cinderblocks

THE THANG:

CSUP Warm-up – The PAX split into two groups, which then took turns carrying their cinder blocks up two flights of stairs.  PAX performed CB shoulder carry; squat thrusts (every other step); atlas shrugs (every other step); and overhead carry.  8-count-body-builder rest exercise for the group not carrying CBs.

Crawl-Through – The PAX took turns bear crawling through a balls-to-the-wall tunnel.

Ring Cycle – The PAX circled up for a series of ring-of-fire cinder block (CB) exercises, performing an exercise, passing the CB to a neighbor, then waiting the for next block.  Exercises included:  Chopping wood (in cadence; counter-clockwise); CB pull-through (counter-clockwise); CB overhead press (in cadence); Chopping wood (in cadence; clockwise); CB pull-through (clockwise); CB squat press; 5x CB suicide curls; and CB Farmers’ carry.

THE MARY:

CB flutter-kick ring of fire, with protractor rest exercise.

COT:

In YHC’s recent reading about the development and education of boys, several books and blogs have stressed the importance of boys’ ability to get outside with groups of their friends.  Fellowship and outside exercise draw many to F3.  Thank you for challenging each other to join the group in the gloom.