Nice cool morning in the high 50s with 7 PAX ready to get to work…well at least 4 that weren’t tardy to the party 🙂
Quick disclaimer and 5 Core F3 principles and straight to work.
Mosey to school parking lot
15 SSH IC
15 Frankenstein IC
10 Bay Arm Circles IC (+reverse)
10 Air Press IC
10 Overhead Clap IC
10 Seal Clap IC
15 Tempo Squats IC
10 Merkins IC
15 Shoulder Taps IC
Extended Warm Up w/ Escalators around the median
10 burpees
20 monkey humpers
30 flutter kicks (hard way)
30 flutter kicks (hard way)
20 monkey humpers
10 burpees
+10 extra burpees in honor of our 3 tardy PAX
mosey to main road toward large traffic circle
Roasted Pig
Bruce Lee w/ a Mucho Chesto sandwiched in between
20 leg raises
10 merkins
20 flutter kicks
10 wide merkins
20 American hammers
10 stagger right merkins
20 dying cockroaches
10 stagger left merkins
20 Freddie Mercury’s
10 diamond merkins
20 LBCs
Mosey back toward starting point, stopping at 5 light posts along the way. Each PAX would complete the following 3 exercises at EACH light post:
10 burpees (50 total)
20 squats (100 total)
30 flutter kicks (150 total)
Mosey to center of park near pavilion and picnic tables to complete 3 rounds of the following:
20 dips (60 total)
20 step ups (60 total total/ easy way)
20 Irkins (60 total)
Mosey around soccer fields to complete a full lap, mixing in wind sprints and 50% mosey.
Back to starting point to finish up with 60+ seconds of wall sits and 60+ seconds of balls to the wall
COT