- THE SCENE: Perfect gloom weather, mid 60’s high humidity. Just enough few on the grass to let the sand stick on the baseball field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
Tabata circle bear crawl 5 rounds 30 seconds on 10 off- 4 min
THA-THANG:
Thang 1
7 of diamonds-30 min- home, right field corner, middle field, left field corner. Complete exercise at each stop around field. Sprint or mosey between each point. Round 1, 4,5 was done as a pax. Squat hold till 6 arrives at next stop. Round 2,3 was OYO.
4-7 rounds + 7 reps per round,
Burpees-7
Flutter kicks-14
Merkins -21
Squats-28
Carolina dry docks -35
Thang 2
EMOM 1- 10 min
CMU swings x 10
3 line suicide
EMOM 2 – 5 Min
5 bodybuilders
MARY:
AMRAP – 6 MIN
BBS x 10
Leg raises x 10
Alt Superman’s x 10
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be about action not about words. Love what you preach.
MOLESKIN:
I’m thankful for the pax, without them being out there I would be sitting at home divulging into bad habits. They help me stay focused on what’s best when I want to be
CSUP AND Hardship Hill coming up in July and October. Get signed up.