THE SCENE: Upper 40’s on a December Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(1) Capri Lap Around BB Courts
(10) Side Straddle Hops
(10) Froggie Hops
Mosey to Beatdown Location on Greenway
THA-THANG:
Insert information about the workout.
- (10) Wide Merkins
- + (10) Side Straddle Hops
- (10) Squat Jumps
- (10) Groiners
- (10) Regular Merkins
- (10) Feet Release Squats
- (lunges or iron mikes)
- (10) Burpees
- (10) Dr. Ws
- (10) Battle Buddy Leg Tosses
- (10) Peter Parkers
- (10) Dimond Merkins
- + (10) Side Straddle Hops
First time Down is Running between exercises
Burnie Back
Skip Down
Skip Back
Side Shuffle Down
Side Shuffle Back
Burnie Down
Run Back
MARY:
BBS
Flutter Kicks
Box Cutters
Plank
COUNT-OFF & NAME-O-RAMA
7 Men Pushed Hard for a Friday Morning Victory
CIRCLE OF TRUST/BOM:
HOPE. Be the Hope in your work place, at your school, in your family. Whatever the situation you or others are going through be the HOPE; bring the HOPE!
MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters tomorrow after the beatdown
1st Annual Ugly Christmas Sweater Walkabout next weekend! RSVP on Slack and come out for a great evening and an opportunity to take home the 1st ever Ugly Christmas Sweater Trophy!