Best of #theBuck

7/12/2018

PAX: Joker, Snowflake, Yo-Yo Ma, Coach K, Ballcock, Uncle Rico, Big Spur, Urkel (QIC)

Disclaimer:

Warm Up:

  • SSH x 25 IC
  • TTT x 10 IC
  • LBAC Forward x 15 IC
  • Overhead Press x 15 IC
  • LBAC Backward x 15 IC
  • IW x 25 IC
  • 5 Pull Ups OYO

The Thang:

  • Mosey to the wall (Joker’s favorite stop)
    • 10 Derkins
    • 10 Merkins
    • 10 Incline Merkins “Irkins”
    • 10 Derkins
    • 10 Merkins
    • 10 Incline Merkins “Irkins”
    • 10 Derkins
    • 10 Merkins
    • 10 Incline Merkins “Irkins”
    • 3 Derkins
    • 3 Merkins
    • 3¬†Incline Merkins “Irkins”
    • 1 Merkin
  • Mosey to the Tennis Courts (A spot that makes me think of Coach K)
    • Bearcrawl Suicides
    • 5 BBSU’s every time you are at the starting point
  • Mosey to the Grass next to the Bus Loop
    • Railroad Track Indian Run (Ballcock’s favorite)
    • 1 PAX plank
    • 2nd jumps over 1st goes 10 feet and planks
    • 3rd jumps over 1st 2 goes 10 feet and planks
    • Continue until we reach the parking lot
  • Mosey to the Michael Bolton Section of the parking lot
    • 11’s
    • 1 Sumo Squat mosey across 10 calf raises on the curb reverse mosey back
    • 2 Sumo Squats mosey across 9 calf raises on the curb reverse mosey back
    • 3 Sumo Squats mosey across 8 calf raises on the curb reverse mosey back
    • 4 Sumo Squats mosey across 7 calf raises on the curb reverse mosey back
    • 5 Sumo Squats mosey across 6 calf raises on the curb reverse mosey back
    • 6 Sumo Squats mosey across 5 calf raises on the curb reverse mosey back
    • 7 Sumo Squats mosey across 4 calf raises on the curb reverse mosey back
    • 8 Sumo Squats mosey across 3 calf raises on the curb reverse mosey back
    • 9 Sumo Squats mosey across 2 calf raises on the curb reverse mosey back
    • 10 Sumo Squats mosey across 1 calf raise on the curb reverse mosey back

7MOM:

  • American Hammers IC x 20
  • Flutters IC x 25
  • LBC’s x 50 OYO
  • Backscratchers IC x 25
  • Hello Dolly’s IC x 20
  • Air Humpers IC x 25

Time!

COR, NOR, Announcements, Prayer Requests:

  • Prayers for Gump and Seam Ripper from Columbia for the loss of their 2.0 Zoot

Moleskin:

  • YHC is facing a dilemma right now between the AO I love and the activity that I love. Every Tuesday and Thursday I must choose between #theBuck and the Ruck. I am going to try to get in one of each while I sort this out. Simpson said he is interested in Rucking, so we will see what might happen.
  • I talked to the AO Q Handy Manny about an idea that I think may be cool for the Buck, the guys in Eastern North Carolina are trying a Q vs Q workout. Details here: http://www.f3farmville.com/qvsq.html
  • I have been listening to the Podcasts of the weekly F3 Nantan Roundtable calls, if you have some time and are looking for a podcast to listen to, check it out!
  • I am always honored to lead this amazing group of men!

Urkel Out!

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