THE SCENE: 25-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Merkins x 10 IC
- Squats x 10 IC
- High knees to speed bump and back
- Butt kickers to speed bump and back
THA-THANG:
Mosey to Matterhorn. 3 rounds of a 5 cone suicide up the hill. Reps of 2,4,6,8,10 at each progressive cone.
- Round 1: Monkey Humpers
- Round 2: Thrust Merkins
- Round 3: Plankjacks
Mosey to the Pavalon. 5 rounds of exercises.
- Round 1: 10 pullups, 10 knee ups, 10 incline merkins. Run to top of hill and back
- Round 2: 8 pull ups, 8 knee ups, 8 incline merkins. Run to top of hill and back
- Round 3: 6 reps of each
- Round 4: 4 Reps of each
- Round 5: 2 reps of each
10 Burpees OYO before leaving the pavalon. Mosey back to top of Matterhorn.
Suicide back down the Matterhorn using the same 5 cones as before. This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.
MARY:
- v-ups (Mayberry)
- Peter Parker (Tweet-E)
- Box Cutters (Sparky)
- Fire Hydrants (Tank)
- LBCs (Scooter)
COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: