THE SCENE: The weather outside is the weather.
F3 WELCOME & DISCLAIMER: Did this very well.
WARM-O-RAMA:
Blindside warm-upy things (I do the same warm-up every time I Q, pay attention).
THA-THANG:
Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times.
- Routine 1:
- 5 Burpees to start
- Shuffle along baseline right to left
- Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
- 5 Burpees
- Retrace steps, shuffling left to right this time
- 5 Burpees at the start
- Routine 2:
- 10 Merkins at the first corner
- Lunge down baseline
- Sprint to the opposite baseline along the sideline
- 20 LBCs at baseline
- Lunge to net
- Bear Crawl to the middle of the net
- 10 Squats
- Bear Crawl back to the sideline
- Walk back to start
Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps.
Stations:
- Merkins
- 4 ct. Flutter Kicks
- OH Press
- 4 ct. Hello Dolly
- Squats
- Calf Raises
- LBCs
- Imperial Walkers
MARY:
Back and forth between Squat and Merkin Ring of Fire
COUNT-OFF & NAME-O-RAMA
20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters
CIRCLE OF TRUST/BOM:
Holiness isn’t a trait. It is a result.