Warm-O-Rama
Jog to lower parking lot
IST x 15 ic
Windmill x 15 ic
Toy Soldier x 15 ic
Merkins x 10 ic
Downward dog stretch / left leg in / right leg in
Cotton Picker x 15 ic
Mtn Climber x 15 IC
Jog to Rock Pile
Curls x 10 ic
Front press x 10 ic
Skull Crusher x 10 IC
Jog to lower Pavilion
Step ups each leg x 15
Dips x 15 IC
Mosey to the soccer field
Sprint to mid field with merkins x 10 ic
Sprint to end of field with merkins x 10 ic
* At this point there was a lot of mubble chattter about the wet field so the Q pulled an ad-lib and moved to the track
Jog to Turn #2- Merkins x 10 ic
Job to Turn #3- LBC's x20 ic
Jog to Turn #4- Mtn Climbers x 15 ic
Jog to turn #1- Merkins x 10 ic
Jog to Turn #2- Mason Twist x 20 ic
Jog to Turn #3- Merkins x 10 ic
Jog to Turn #4- Mtn Climber x 15 ic
Mosey back to Pavilion
Incline merkins x 10 ic
Decline Merkins x 10 ic
Peoples chair + airpresses x 20 ic
Jog back to Rock Pile
Curls x 10 ic right into Front press x 10 IC into Skull Crusher x 10 Ic
Jog back to parking lot
Mary
"The" Crunchy Frog x 10 ic
Recover Recover
Moleskin
Great to see King Fish back at the Viking. You can always expect a little mumble chatter when the fish is around!!
Axel was a few seconds late. He cut through the field to catch up…..only to hide behind a tree to scare a couple of guys as we came around. He maybe 56 but is 16 at heart!
Hurley ran about 4 miles today. We ran…….just about 1.5
It was another steamer out there today but everyone put that to the side and got after it this morning!
King Fish stepped up an is taking the Q next week. I'd expect a tough workout! I hope more guys take the helm for future workouts!
Thanks for everyone coming out today. F3 STRONG!