THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Proper form and timing for cherry pickers five times
Tie Fighters 10 forward and backwards
some of these some of those
THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.
- 1st station
- Burpees
- V ups
- LBC
- 2nd Station
- Plank Jack
- Monkey humpers
- Wojo Squats
- 3rd Station
- Man makers
- CCD
- Hand Release Merkens
- 4th
- lunges
- Box cutters
- Alternating Side Squats
Called for time and fellowshipped back to the AO
MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA