THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre
Grab a battle buddy…
- Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
- Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
- Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
- Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage
Form two lines and mosey to the bridge…
In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across. (T Claps to A-Rod for going back to finish the exercise with an FNG!)
Form two lines and mosey to BB steps for Mount Merkin OYO
- 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins. Rinse and repeat until you count down to compleeting 1 merkins (10-1). PAX do leg lifts until recovery.
Form two lines and mosey to SP…
- 11’s on the benches with box jumps and dips
MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had. Everyone emptied the tank!