THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:
- Parking Lot: 10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins. Rinse and Repeat up to 5 Merkins. Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins. Round 4) Frog Jumps/Monkey Humpers.
- New Building: Exercises and Reps written on 15 light poles going around the building. Run to first pole, perform the exercise, Run lap around building. Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others. Most completed 9 or 10 out of 15 poles with over 2 miles of running.
MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A