Elmers 3rd Anniversary Q – Why F3 “Sticks”!

Warmorama

·      Jog 1 laps around the track (0.25mi) with dynamic warm-up of high knees, butt-kickers, karaoke

·      Circle up in the parking lot

·      SSH x 15

·      Wacky Jacks x 15 “Everyone was happy! “

·      IST x 15

·      Good Mornings x 10 “Not an exercise say’s Gnarly Goat”

·      Mountain Climber x 15

Mosey to Bus Lot 

• Split into two groups and form two parallel lines.
• Backwards Australian Peel Back: All Pax Squat IC, man in front runs backward to the back of the line (across the entire parking lot)
• Group 1 Hanging Flutter Kicks x10IC
• Group 2 Merkin Jacks x10IC
• Flip Flop, then repeato the whole thing

Parking Lot

Set 1:  200 yard hill sprint, followed by 15 Merkins, , slow jog back down hill

Set 2:  175 yard hill sprint, followed by 15 WW2 sit-ups , slow jog back down hill

Set 3:  150 yard hill sprint, followed by 15 Squats, slow jog back down hill

Set 4:  70 yard hill sprint, followed by  Carolinas Dry Docks (thanks Mini Me) slow job back down hill

Set 5:  200 yard hill sprint, followed by 15 Burpees slow job back down hill

Set 6:  70 yard hill sprint, and move on to the wall

Mosey to The Wall:

• People’s Chair w/ heel touches x15IC “toe or heel??” I need to learn my body parts.
• Feet-On-Wall Donkey Kicks x10IC
• People’s Chair w/ Air Press x15IC
• Wall Donkey Kicks x10IC
• Mosey over to the picnic tables (Yes Nine Lives we are OK since they are now metal.  I know I have to stay away from wooden objects!

• Alternate two groups – one group with 15 steps per leg while the other group does balls to the wall! (many groans….)

MARY in the lot: (Pax Choice

• Shoulder Touch Merkins x 10 
• Dying Cockroach x 10 IC
• Two more exercises and I don’t remember.