THE SCENE: Hot and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x25, Baby Arm Circles x10, Merkins x10 (4ct), Tempo Squat x15
THA-THANG:
Mosey to Methodist Church, get a battle buddy and every person get a rock
- Line up on one side of parking lot and complete 20 squats, 15 lunges, 10 jump lunges with rock
- Partner Wheelbarrow across lot. Then do 20 merkins, 15 Carolina Drydocks, 10 diamond merkins
- Sprint back and repeat (trade roles on the wheelbarrow)
- Mosey to Walnut St. hill with rocks
- One partner at bottom of hill does squats w/ rock while other runs to top with rock overhead and does 1 rockee (burpee w/ rock). Come back down hill and switch while other partner runs to top and does 2 rockees. Repeat until you get to 10 (each partner runs hill 5xs)
- Recover at top of hill and do 50 LBCs and 50 American Hammers with rocks
- Mosey back to AO and return rocks on the way
COUNT-OFF & NAME-O-RAMA