THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC
Tempo Merkin x 20 IC
Cherry Picker x 10 IC
SSH x 30 IC
5 Burpee OYO
THA-THANG:
No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.
- Cone 1: 5 Burp
- Cone 2: 10 Burp
- Cone 3: 15 Burp
Mosey to Commerce Street hill
Hill Pyramids: 5-10-15-20-20-15-10-5
Bottom of hill CDD
Top of Hill Lunge (single count)
Mosey back to AO
Leg Blasters: No rests between
20 Air Squat
20 In-place lunge
20 jumping lunge
10 squat jump
MARY:
Flutters x 30 IC
Hello Dolly x 20 IC
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:
ANNOUNCEMENTS: