No frills, just solid F3ers doing F3 stuff.
Warmup:
SSH 20
IST 20
Wind Pullers (Carrot Mills) 20
Mountain Climbers 20
The Thang:
Mosey to the Fountain
Irkins 20
Dirkins 20
Reverse Raised Lunges 20
Squats 20
Mosey to the Far Entrance
Bear Crawl Slalom through the Traffic Poles
Crawl Bear Slalom through the Traffic Poles
Rocky Balboa 20
Calf Raises 20
Mosey to the Cinder Block Pile
Curls 20
Skull Crushers 20
Bent Over Row 20
Overhead Press 20
Mosey Back to Start
Monkey Humpers 20
Apollo Onos 20
Carolina Dry Dock 20
WWII Sit Ups 20
Mosey to the Fountain
Dips 20
Lunges 20
Squats 20
Show to Know 20
Mosey to the Far Entrance
Long Jump the Traffic Poles Burpee Every 2nd Pole
Sprint to the Top of the Hill Mosey Back
Flutter Kicks 20
Peter Parkers 20
Mosey to the Cinder Block Pile
Block Swings 20
Chest Press 20
Lying Skull Crushers 20
Lawn Mower 20
Mosey Back to Start
Mary
Jane Fondas 20
Recover Recover
Carpetbagger, thanks for the opportunity to lead your AO!
Soprano with the solo standard