12 high impact men came out to a nice warm hump day Wednesday workout ready to rock and roll.

After the disclaimer and recognition of an FNG, we started out with a nice little mosey around the school with some high knees, butt kickers, shuffles and karaoke.  This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), windmill (x10), hillbilly walkers (x10), merkins (x10), mountain climbers (x20), and low slow squats (x15).

Now that the PAX were warmed up, it was time for a nice little mosey over to our 3 tiered Jacob’s ladder grassy knoll.

Jacob’s Ladder #1:

• 6 burpee, 1 monkey humper (we had to show off for the FNG)
• This was up to the top tier (tier 3 I learned)

Jacob’s Ladder #2

• 6 dive bombers, 1 low slow squat
• modified and only went to the 2nd tier

Next mosey’d over to the bus lane for some Al Gore burning man….or burning thighs more like.

• lined up next to each other in the Al Gore stance
• 1st person in line stepped out of line and did 5 CDD, 5 LBC, 5 flying squirrels while everyone held Al Gore
• Once done, back in line and PAX 2 stepped out…and so on down the line
• When your thighs were on fire, you had the luxury of moving to a plank

As we were getting low on time, it was time for some modifications to our DORA.  We stayed in the same spot in the bus lane for the next exercise.  We partnered up here.  PAX 1 ran down to the fire hydrant while PAX 2 started the exercises below until PAX 1 returned.  There was some competitive sprinting and major PAX encouragement happening during this final exercise!

DORA

• 50 dips on the curb
• 100 Moroccan night clubs
• 150 squats

Then headed back to COT for 5 min of abs.

• 20 american hammer
• 20 flutters
• 10 freddy mercury
• 1 min of protractor

Wrapped it up with name-o-ramma, announcements, prayers and praises.  Welcome Brian Neal (McGillis) who’s air force, flying planes got him the awesome name of McGillis (i.e. Kelly McGillis from one of the greatest 80’s movies)!  McGillis learned about F3 as part of the recent free promotion of the Today Show.  Everyone did a great job this morning and always good to see some familiar and not as familiar faces.

Shady