THE SCENE: We thought we were done with the cold but it was a nice 45 but no rain. Just damp ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the loop for todays beatdown.
- At CP #1- 10 SSH IC.
- #2- Cherry Pickers- 7 IC
- #3- LBAS- 10 IC up and down
THA-THANG:
String of Pearls
Four check points along the route. Each check point had 3 exercises to be completed, than a movement to the second part of the check point followed by the same three exercises. All Exercise were completed IC as a PAX, all Tempo exercises were a 4ct. PAX could set there own pace when running between check points. Hold a plank till the 6 arrives.
- CP# 1- Bridge Hill at entrance of the park.- Exercises- 20 Tempo Squats IC, 20 HR Merkins IC, 10 Peter Parkers 4ct IC- Bernie up the hill to the top. Repeat all three exercises
- CP# 2- Walkway in between Grindstone and playgrounds- Exercises- Tempo Split Squats 10 Each Leg IC, 20 Tempo Drydocks IC, 20 WW2 IC- Broad Jump half way up walk way, bear crawl rest of the way to top by the road. Repeat at the top.
- CP# 3- Road- Exercises- 20 Tempo CMU Straight Leg Deadlifts IC, 20 CMU Tempo Curls IC- 5 Line CMU Suicide with a burpee at each line. No repeat of exercises after.
- CP# 4- Grindstone- Tempo Bulgarian Split Squats 10 each leg IC, 20 Tempo Bench Dips IC, 15 shoulder taps IC 4ct. Crab Walk from baseline to baseline of basketball court. Repeat Exercises.
When we do this again we will be breaking up the three exercises into three rounds, i had originally planed it that way than made some late changes and then changed it again but forgot to break out the exercises. This was a great way to use some of the fun areas of the AO in one beatdown. More rounds = more Bernie, Broad Jumps, Bear Crawls, CMU Suicides’ and Crabwalks.
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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