Fundamentals

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

1. Mosey to Playground:

Box Jumps

Derkins

1. Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

1. Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2^nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply