THE SCENE: 48°F, Clear sky, bright moon then a glimmer of a sun rise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x25 (IC)
- Burpee x2 (OYO)
- Cherry Pickers x20 (IC)
- Burpee x 4 (OYO)
- Imperial Walker Squats x20 (IC)
- Burpee x6 (OYO)
- Merkins x10 (IC)
THA-THANG:
Mosey up to the pavilion
11s- table rows and box jumps
Mosey to the Boardwalk
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
(2.5 loops completed)
- Cone 1 – Jump Squats x20
- Cone 2 – Shoulder Taps (4ct) x20
- Cone 3 – Mountain Climber 4ct x20
- Cone 4 – Squats x20
- Cone 5 – Smurf Jacks x20
- Cone 6 – Merkins x20
- Cone 7 – Dry Docks x20
- Cone 8 – Lunges x20
MARY:
- Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
- ATMs (10 Shoulder Taps, 10 Tempo Merkins, 10 Merkins) IC
- Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
COUNT-OFF & NAME-O-RAMA
Kentucky. Music City, Mogul, Waffle House, AAA, Pacman, Blue Bird, Slim Shady, Archie (QIC)
CIRCLE OF TRUST/BOM:
“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life
MOLESKIN:
The boardwalk is a nice new addition to the park. It’s well-lit and has a nice view of the river.
ANNOUNCEMENTS:
I still need 2 to sign up for the Asylum Hardship Hill 10hr team- “F3 Asylum- Going the Distance”. Remember that on an 8 person team, only 2 people are on the course at a time. During the 10hrs you will only run the course a couple of times, so don’t be intimidated.