THE SCENE: hot and grose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cheery pickers
10 wind mills
some of these and some of those
THA-THANG:
Mosey over to the flagpole
- three set exercise than run the trail back to the start.
- 20 V ups
- 20 monkey humpers
- 20 Sumo squats
- after running the lap take the top exercise off, rinse and repeat.
- on the last lap walk half and fellowship with your pax members
Mosey to the Splash pad
- Rinse and Repeat the count and the run to the bathroom
- 20 box jumps
- 20 pull ups
- 20 Carolina dry docks.
- walk the last lap and fellowship
Mosey to the end of the parking lot
- Lunge from the end to the pavilion on the left
- burnie sanders to the bathroom
- Bear crawl to the bottom of the Bermuda triangle.
Mosey back to the AO walking 20 seconds to discuss the theme of the morning. Fellowship.
- MARY:
we kept it to 20 count - Side merkins
- Boat Canoe
- burpees
- iron mikes
- merkins
COUNT-OFF & NAME-O-RAMA
I recommend everyone build some fellowship time into your workouts. Take a 20 second walk to allow the members of the PAX to build into one another’s lives. We are not meant to be alone nor workout alone.