THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank arm circles x 10 ED EA
Tempo Squat x 15 IC
Leg Lunge Pa-Diddle x 10 EL
SSH x 20 IC
THA-THANG:
Deconstructed Burpee (10:1)
- Squat
- Leg Thrust
- Merkin
- Leg Thrust
Aiken Legs x 3 rounds
- 20 Squat
- 20 Box Jump
- 20 Lunges (EL)
- 20 Split Jacks (10 EL Forward)
Jump Relay Partner Up
Step 1: Partner 1 completes 5 Burpee, 5 diamond merkin, 10 BBS while Partner 2 holds plank.
Step 2: Partner 1 picks up cone and does double foot jump and places cone at base of heel.
Step 3: Partner 2 completes reps while Partner 1 holds plank. Continue rotation until reaching finish line.
Five Cone Station Thing with Exercises
- At start perform 20 Squat
- Run to 1st cone and perform 15 mountain climbers (4ct)
- Burpee broad jump to second cone and perform 15 CDD
- Alligator crawl to 3rd cone and perform 15 ranger merkin
- Lunge to 4th cone and perform 10 Iron Mikes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you encounter difficulty or disappointment don’t retreat back to your previous position. Stand firm and work through this position in your life. Don’t revert back to where you were previously.
MOLESKIN:
ANNOUNCEMENTS: