SCENE: Heat Wave
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC
- Windmills IC
- Rockettes IC
THA-THANG:
Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
- Step Ups – flag circle
- BBS – playground gate
- Crab Toe Touches – playground
- Squats – loading zone
- Imperial walkers – top of soccer lot
- SSH – tennis midline
- Incline Merkin – pavalon
- Single Leg Bridge – stinky gate
- Flutter Kicks – stinky corner
- VUps – along the water
- Shoulder taps – along the water
MARY:
- American Hammers
- LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Fruit of the Spirit