Warm up
IST x 20ic
Mtn Climber x 20ic
SSH x 20ic
Toy Soldier x 20ic
Windmill x 20ic
Merkins x 10ic
Thang
Mosey over to baseball field
Circuit #1
Run to center field 5 merkins
Run to left field 5 LBC's
Run to second base 5 CCD
Run back to right field (5 of something…… but forget what we did…CRS)
Cicuit #2 x 10 each
Circuit #3 x 15 each
Circuit #4 x 20 each
Mosey to hill and bear crawl up it and right over to wall for peoples chair + airpress x 20ic + finger thrusts x 20ic
Mosey to pavillion
Circuit #1
Step ups each leg x 15
Dips x 15ic
Decline merkins x 15ic
Circuit #2 x 10 each (but incline merkins to replace decline)
Circuit #3 x 5 each (back to incline merkins)
Mosey to wall for people chair + airpresses x 20 + Finger thrusts x 20ic
Australian pullups x 10ic
Mosey to parking lot for Mary
LBC's x 20ic
Low Flutter x 20ic
Can opener each leg x 10ic
Crunchy frog x 10ic
Plank 1 min
Moleskin
Great to see Macbeth and Dill out with us today. Hope to see more of you guys!!!
Our staple Viking guys Riverboat, Thug and of course Hippie where there….these guys always get after it.
This seemed like a throwback workout from several years back. Only 7 guys total and 4 of us all pretty much started F3 the same time.
Introduced the can opener AB exercise……the guys seemed to like it
Awesome job by all!!