1 week away from F3 on spring break and it was time to work off the bad eating and maybe an IPA two (Or more….many more….)
Warmarama:
Mosey a lap in the lot
SSH
Pickers
Windmills
Merkins
The Thang:
Run a lap
8 burpees
REPEAT 5 Rounds
Tabata time:
4 minutes of Merkins – 20 seconds on, 10 seconds off….
Run 2 laps
Grab a block
Tabata time again:
4 minutes of curls – 20 seconds on, 10 secondes off…
Partner up
Partner one bear crawls Around lot
Partner 2 runs a lap and catches him.
Flapjack till bear crawl one lap
Mosey over to pull up bars
Over to pull up bars.
Partner 1 – 10 pull ups
Partner 2 – 5 squats
Flapjack
Ladder flapjack going down 1 pull up
Going up by 5 squats
Audible to stop when you get to 5 pull ups
Back to parking lot
Partner 1 Does broad jump burpees
Partner 2 runs a lap and catches him. Flapjack till lap is complete (audible and only did about a half lap
Mary for about a minute
Moleskin:
- Thanks Auto for the opp to Q at this great AO with a good group of regulars.
- Lots to do over here, with a big tire, plenty of blocks, pull up bars, monkey bars, dip bars…Great AO
- Thanks Caboose for pointing out this is the day i try to rid my body of the spring break toxins and yes i know it's not your fault
- Lots of people doing the standard before…i ran there so i'm counting myself too! 🙂
- Looking for a new Master Q at Dragon Slayer – anyone, anyone, Bueller, anyone?
Thanks again as alwasy to this great group of F3 men that push me every day.
See you next time,
BamBam