THE SCENE 90 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
Shoulder Rolls (Forward then reverse) x10 IC
Arm Circles (Forward then reverse) x10 IC
Triceps Stretch (Left/Right)
Side Stretch (Left/Right)
Hamstring (Left/Right)
Achilles/Calves (Upward Dog)
Hip/IT Band (Leg Swing Thrus)
Merkins x20 OYO
Side Straddle Hop x20 IC
Imperial Walkers x20 IC
Mosey to pick up 2 coupons and head near base of hill.
Hill Repeat
10 Burpees >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// BBSitups until everyone gets back regroup
15 Squats/coupons >> High knees to Base >> Bear crawl up/forward crab down (sprint back) /// Russian Hammer until everyone gets back regroup
20 Press/Coupons >> STS Straddle to Base >> Bear crawl up/forward crab down (sprint back) /// Mtn. Climber until everyone gets back regroup
25 Merkins/Coupons >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// Plank until everyone gets back regroup
ABS
Plank matrix.
PETER PARKER x10 IC
Flutter kick x30 IC
Sun Dials x20 IC
AMTs
10 Alternating Shoulder Touches In Cadence (4-count), 5 Tempo Merkins (down on the 1-2-3, up on 4), 5 fast Merkins.
Mosey past Asylum to the top of The Basement
Basement Sequence
CMU Kettlebell swing x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute
CMU/coupon jumping jacks x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute
Storm the Basement
Do one Deconstructed Burpee then run to wall, jump over it, jump back over it, sprint back to start. Rinse and repeat for 5 minutes
(Deconstructed Burpee = 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)
COT
Number off and Name-O-Rama