Grab some blocks…
SSHx 10
Mosey to first curve in track
ISTx 10
Backward run to next curve
Windmill x 10
Mosey to next curve
Reverse Breakdance x 10
Backward run
Partner up…
100 center block curls between partners – partner on other side of track does 5 rock skull crushers – run/flip flop
100 over head press / rock curls
Partner plan merkins on center block – 10
Partner center block hand clap sit-ups – 15
Repeato
Mosey to the outpost
Wheel barrel up ramp – 1 Burpee run back down and flip – flop – up to 4 Burpees
Partner hand clap sit-up – 10
Partner hand-shake merkins x 10
People’s chair
Donkey kicks x 10
Pole ups x 10
Mosey to benches
Butt touches x 10
Incline Merkin x 10
Can opener on curb x 5
Bear crawl around poles
Jump ups – 5
1 arm air presses – 5
Al Gore on columns 10 count
Repeato
Curb partner hand-clap sit-ups – 10
Curb partner hand shake merkins – 10
Partner carry
Traveling Mary
First corner – 10 WWII
Run to second curve – LBC x 10
Run to third curve – Low flutter x 10
Back to first curve – 10 WWII
Jump squat time bomb – 3
Shoulder touch Merkins x 10
Moleskin
I was quickly told by the PAX that on a track there is no corner…… ok let’s go with curve
Welcome to the Turnpike's FNG Messiah, hope he comes back to get his naming. Pink shoe strings and then at breakfast pink icing/cream cheese….not sure where his name is going.
Had to improvise as I was going to hit the field and the hills today but it was a little muddy…..these runners and fancy shoes
Can’t remember who it was but someone cleared the wall and all was put on pause until it went away……was that Tantrum..
As always it’s an honor to have the opportunity to lead, thanks for Rooter. I know we all say it but it is so true how F3 has made an impact on my/our lives!