Warm-O-Rama
Jog to lower parking lot
IST x 15ic
Windmill x 15ic
Toy Soldier x 15ic
Merkins x 15ic
Mtn Climbers x 15ic
SSH x None
Jog to rock pile
Curls x 15ic
Front press x 15ic
Skull crusher x 15ic
Jog to basketball court
Run short width of basketball court / 5 Burpees
Run back / 15 Merkins
Run short width of basketball court / 5 Burpees
Run back / 15 CDD
Run short width of basketball court / 5 Burpees
Run back /15 LBC's
Run short width of basketball court / 5 Burpees
Run back / 15 Mason Twists
Run short width of basketball court / 5 Burpees
Run abck / W's x 15
Run short width of basketball court / 5 Burpees
Run back / 15 Squats
Mosey to bottom Pavillion
15 step ups each leg OYO
15 Dips ic
Mosey to track
Jog to corner #1- 15 Merkins ic
Jog to corner #2- 10 LBC's ic (Q screwed up and stopped at 10)
Jog to corner #3- 5 LBC's ic (corrected mistake) + 15 CDD ic
Jog to corner #4- Low flutter x 15 ic
Jog to rock pile
Curls x 15 ic
Front rpess x 15 ic
Skull Crusher x 15 ic
Jog back way to upper pavillion
People chair x 1 min with 15 Airpresses ic
Jog back to parking lot for Mary
Crunchy Frog x 15 ic
Recover Recover
Moleskin
Thank you to the 14 of you guys (plus Hurley) who came this morning. There were many of you who started when I did and it was cool you came out today.
Special shout out to Shakin Not Stirred who EH'd me for several weeks before I finally decided to give F3 try.
Hurley came across a skunk this morning….thank god the skunk took off without any lingering issues!
6 Respects with 9 youngin's this morning
We ran just under 2 miles. It was a good paced workout and everyine kicked butt!
It's a great honor to be able to lead you guys. I'm proud to be a part of F3 and I look forward to the next 5 years.
F3 STRONG…..nuff said!!