THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
5 windmills 4X
5 Chery pickers
10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock
- 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
- 7’s – OHP and burpees – Run to the boat dock and do the burpee
- Hold plank wait for the 6
- 21’s
- 7’s – Tricept extensions and jump squats at the turn about
- Hold plank wait for the 6
- 21’s
- 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
- Hold plank wait for the 6
- 21’s
- 7’s – Rows and merkins at the bathhouse.
- Hold plank wait for the 6
- 21’s
- Fellowship mosey(TM) back to the AO hold plank to Time.