I WAS SUPER PUMPED TO PICK-UP THE MONDAY BEAT DOWN AT THE BONE YARD! IT WAS A LONG WEEK OF TRAVEL AND NEEDED TO GET BACK IN THE SWING OF THE ROUTINE WITH MY F3 BROTHERS!
WARM-UP – MOSEY, SSH, TEMPO SQUATS, MERKINS, SHOULDER TAPS, HIP THRUSTERS, MOUNTAIN CLIMBERS & HILL BILLY’S
THE THANG
PARKING LOT SCHUFFLE 1ST STOP BURPEES X 5, 2ND STOP MURKINS X 10, 3RD STOP CAROLINA DRY DOCKS X 15, 4TH STOP SHOULDER TAPS X 20 EW, 5TH STOP SQUATS X 25 ROUND THE CORNER 1ST STOP LEG RAISES X 20, 2ND STOP FLUTTERS X 20, 3RD STOP DYING COCK ROACHES X 20, 4TH STOP FREDDY MECURY X 20 AND 5TH STOP LBC OR AMERICAN HAMMERS X 20. BACK TO START AND RUN A LAP AND THEN RINSE AND REPEAT THE ROUNDS.
INDIAN RUN BACK TO START AND FINISH WITH SOME CIRCLE MERKINS – 6:15
COT: PRAYERS FOR ALL AND WELCOME TO OUR NEW FNG – MACARENA.