Chaco & Rocket Co-Q
THE SCENE: a good day to feel some pain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops (IC) 4ct
- Squats (IC) 4ct
- Hand release merkins
- Cherry pickers
- Some other fun stuff…
THA-THANG:
Rocket on the Q
Mosey in 2 lines to the back of campus r of people(3 stops before maintenance building)
- Indian line formation
- Station 1, burpee (10 – OYO)
- Station 2, big boys (20 – OYO)
- Station 3, merkins (20 – IC)
At the maintenance building
- 11s at the stairs (squat jumps – Carolina dry docks)
Chaco
Concentration game. Break into two groups, each group picks two cards. If they match to one exercise and sprint to end of parking lot and back to repeat. If cards don’t match, do both exercises.
MARY:
Rocket
10 V-ups 4ct then sprint
10 baby crunches (4ct) then sprint
10 box cutters (4ct) then sprint
10 Flutter kick (4ct) then sprint
COUNT-OFF & NAME-O-RAMA
5K, Bagger, Booster, Cable Boy, Chaco, Doubtfire, Dreamer, Erector, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Sweeper,
CIRCLE OF TRUST/BOM:
don’t stress about parts of like you can’t control. take that time and energy and apply it to things that you can control.
ANNOUNCEMENTS:
- Bring snacks for the Wesley House
- Oak Ridge AO starts in February