THE SCENE: A bright morning, the muggy air of the evening before blown away on a wind that promised cool gusts to mellow the heat of the afternoon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side stradle hops in cadence.
Cherry Pickers
Slow Mosey to Duck Pond
THA-THANG:
Duck Pond
Team core exercises to 100:
LBC
WW2
Flutter Kicks
Alcoa Football Field (1st and 10):
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
MARY:
Danger Zone.
Side Straddle Hops to Kenny Loggins “Danger Zone” with a squat every time the song says “Danger”