Here is the breakdown of the festivities out at The Estate. FNG-1 is for Tantrum's 2.0 Face Plant who hung with the PAX throughout the workout.
Run 1/2 lap around parking lot with:
Karaoke
High knees
Butt kickers
Quadraphilia
Circle up at the corner of the lot:
SSHx15 IC
ISTx10 IC
Windmills x10 IC
Cotton Pickersx10 IC
Arm Circlesx10 (reverse x10)
Air Pressx10 IC
Mountain Climbersx10 IC
Find a parking spot for some counting to 11 on the parking blocks (10+1):
10 dips on the parking block, lunge walk across to opposite parking spot, 1 incline merkin on curb, bear crawl back.
9 dips, lunge walk across lot, 2 incline merkins, bear crawl back
…continue pattern until reps are 1+10
Grab a rock and bring it to the corner of the track for:
Full curl x10 IC – followed by one indian run lap around track
Overhead press x10 IC – followed by one indian run lap around track
Skull Crusher x10 IC – followed by one indian run lap around track
Full curl x10 IC – followed by one indian run lap around track
Overhead press x10 IC – no lap
Skull Crusher x10 IC – no lap
Return rocks
Head to the shelter:
The PAX found a comfortable spot on the wall for some People's Chair with touch dem heels
(I think we lost one PAX to a mid workout code brown for this exercise)
Back to the Parking Lot
We had just enough time for another workout we did 1 lap of 4 corners around the first parking stall bay. Single count reps at each corner:
Merkins x15
LBCx15
Carolina Dry Docks x15
Air squats x15
10 burpees OYO before Mary (this was part of the original plan)
Circle up for some Mary at a little under 10 minutes till ending. Each PAX wouls state their F3 name, how long they have been part of F3, and lead a one Mary exercise.
Moleskin:
I had a great time leading the PAX out at the Estate with some solid mumble chatter throughout the workout. It had been a while since I've been to a bootcamp, and yesterday was a great reminder of why I need to get out to them more often (I am certainly feeling it today)!
Thanks Turnpike for the opportunity to lead yesterday and thanks to F3 Nation for making this a thing!
-Vandelay