THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:
Baby Arm Circles in cadence
Side Straddle Hop in cadence
Cherry Pickers in cadence
Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.
Drop coupon at the boats and begin the circuit.
Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.
Station 1 CMU
- 5 Burpees (each lap)
- 25 Curls
- 15 Overhead Press
- 15 Skull Crushers
Station 2 at the marina entrance
- 15 Merkins
- 15 Wide Merkins
- 15 Diamond Merkins
Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)
Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap
Station 3 at the pavilion
- 15 Big Boys
- 20 Crunches
- 15 Freddy Mercury
Station 4 at the steps
- 20 Skaters
- 15 Prayer Squats
- 20 Lunges
After all 3 laps mosey coupon back to AO
Finished with 2 min plank
MARY:
NA
COUNT-OFF & NAME-O-RAMA
- CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
- MOLESKIN:Prayers