THE SCENE: OTB @ Fountain City Park – Very wet. Mid 40s. Lots of ducks.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC 4CT
Baby Arm Circles – x15 up/down IC 4CT
Tempo Squat – x10
Cherry Pickers – x15
THA-THANG:
Mosey to the Duck Pond (aka FC Lake)
3 stations along the Broadway side at the pavilions –
- Station 1 –
- 20 merkins then duck walk to station 2
- Station 2 –
- 20 merkins then duck walk to station 3
- Station 3 –
- 20 merkins then run to finish the loop around the Duck Pond back to station 1.
- Rinse and repeat 3X.
Mosey to top of hill to road in front of Gresham Middle.
Duck and Weave –
- PAX line up single file and duck walk from one end of the lot / road to the other. Walker in the back sprints to the front weaving through the PAX until everyone goes 2x just like an Indian Run except way less fun.
Dora –
- PAX partner up. One exercises while one runs to the other end of the drive and back. Flapjack and repeat til done.
- 100 squats
- 100 mountain climbers 4CT
- 5 burpees IC
Mosey back to AO in the pavilion in the middle of FC Park.
MARY:
- 25 dips on picnic table OYO
- 15 incline merkins on picnic table OYO
- 15 ATMs to cash it out IC
COUNT-OFF & NAME-O-RAMA
4 PAX present. Dolittle, Swanson, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:
Advent = hopeful waiting.