F3 The Blender
Warm up
Walk with KB to front of parking lot near playset
15 SSH
10 Windmills
10 Longsnaps/carrot pullers
10 imperial stormtroopers
Thang
Pairing up with someone
- Partner 1 lunges while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 squat hops
20 Shoulder press with KB
20 squat to press
- Partner 1 bear crawls while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 Carolina dry docks
20 KB swings
20 skol claps
- Partner 1 burpee squat hops while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach end of section of parking lot then mosey back to where KB's are waiting. When everyone finishes:
20 skull crushers
20 hand release mericans
20 curls
- Partner 1 plank walks while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach half of a section of parking then mosey back to where KB's are waiting. When everyone finishes:
20 WWII sit ups
20 Dragonflies
20 windshield wipers
Then:
20 squat hops
20 shoulder press
20 squat to press
20 carolina dry docks
20 kB swings
20 skol claps
20 skull crushers
20 hand release mericans
20 curls
10 WWII sit ups
Recover recover
32 degrees this morning the 80’s rock was playing.
Thankfully and even number showed up this morning.
Great work by everyone this morning. Caboose did his normal complaining at the beginning then kept thinking the Q’s watch was not working correctly.
The lunges were not too bad to begin with but the bear crawls brought out complaints then the Q said you want like was is next.
Very little political talk this morning. Get out and vote. This is what makes other countries want to be like us.