THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.
WARM-O-RAMA:
- SSH 20
- Willie Maze Haze/Cherry Pickers IC
- Imperial walkers IC 20
- Graddy Corns IC 20
- Little baby arm circle IC 20
- Reverse baby arm circle IC 20
- Shoulder taps IC 20
- Mosey
- Sprint follow by Monkey Humper IC 20
- Sprint follow by Burpees 10
- Sprint follow by handstand merkins 10 with partner (2 rounds)
THA-THANG:
Mosey to pull-up bars. Using pull-up bars as first station. Add three more stations about 25 yards apart. In a line so that 4th station is 100 yards out. Then starting at pull-up bars. Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.
Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups
Mosey back to flag.
MARY:
AMRAP ab exercises of: ”AWFL” 10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs
2 Supermans for last minute.
COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:
MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.
ANNOUNCEMENTS: