THE SCENE: Clear with a full moon and colder (46) than the Q thought.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins, rockettes, 10 burpees
THA-THANG:
Spread out along the hill starting at the speedbump and moving all the way up to the splash pad are cones with different exercises and quantities. Run to cone, do exercise and run back to start. Run to next cone, do exercise and run back to start, repeat until all the cones have been reached. The exercises are:
- Bear crawl 15 yards
- 10 frog jumps
- 20 35lb plate presses
- 5 inch worms
- 5 burpees with claps
- 20 shoulder tap merkins
- 20 lunges (each leg)
- 4 round the clock merkins
- 10 burpees
- 30 calf raises on curb
- 20 box jumps
- 20 table rows
when done take two 35lb plates for an Indian run around track. Person in the back does 2 burpees as the others carry the plates doing presses, overhead carry, curls, triceps etc. 2 1/2 laps.
MARY:
Flutters, elbow to knees, American hammers
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:
MOLESKIN:
The comment was made there are no hills at the Equilizer, but after running back and forth from the speed bump, it seemed as if was growing in elevation
ANNOUNCEMENTS:
Hardship Hill