Diamonds in the Rough

AO: Boneyard

When: 2025-02-21

QIC: Feathers

PAX (11): BallBoy, Busboy, Credit Check, Floater, Half-Dozen, Liquor, Mater, Meatball, Speedo, Stroller

Preamble:

Celebrating the day of my birth, 52 revolutions ago.  

Warm-O-Rama:

mosey, bernie, 52 SSHs, copperheads, moroccan nightclubs

The Thang:

LAX field, 4 cones in a diamond position around the center circle, two on opposing sidelines forming the short legs of the diamond, and two near end lines forming the long legs.  Start at bottom cone (long leg), mosey the long leg to circle, lungewalk counterclockwise 3/4 of circle until facing short leg cone, inchworm burpee the short leg to the cone, perform 25 reps of excercise.  Repeat pattern until back at first cone, do 5 reps of exercise, then run around the perimeter of the diamond and back to first cone.  R&R, decreasing reps of first three exercises from 25 to 20, last one from 5 to 4.  Continue until 5 and 1. Exercises:
  • 25 Mekins
  • 25 Big Boys
  • 25 Star Jumps
  • 5 Diamond David Lee Roth Burpees
With some time left, we 1 more cycle, but just running 4 corners (eliminated mosey/lunge/inchworm burpees) and replacing exercises with 25 shoulder taps, 25 heals 2 Heaven, 25 star jumps.

COT:

Thanks for being there guys.  Grateful for 52 years and 7 at F3.

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