THE SCENE: 70 something
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Tempo squats
• Merkins
• OH claps
• Moroccan night clubs
• SSH

THA-THANG:
Mosey toward amphitheater, stop close to the top for quick explanation. Each branch of the military and groups within branches have their own physical fitness tests. We’re about to test out my thoughts on a Big Ball version:

• 2 minutes, maximum reps rows on the rails
• Maximum hold for time, low (elbow) plank
• 2 minutes, maximum reps T-merkins
• For time, 7 runs up the stairs next to the Big Ball, stop on center landing for one burpee each way for 14 total

Had originally planned for 10 rounds of stair runs but 7 seemed like plenty and wanted the new guys to get some more fun in.

Spaced cones about 15 yards apart:

• Duck walk forward
• 10 sit up ups
• Crawl bear back
• 10 v ups
• 10 squat jumps
• single stair bunny hop up stairs
• 10 lunges each leg

Mosey back to start point, AYG for the last 70 yards

MARY:

• ATMs
• Flutters
• Hello Dolly
• LBCs