THE SCENE: The cold is coming soon- so we made the most of the beautiful 50 degree morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, Hillbillies, Arm circles and hamstring stretching did the trick.
THA-THANG:
Begin at the top with 5 GUUs. Complete a short run and return to do 5 GUUs and 10 merkins. Continue until you reach the top of the ladder.
- 5 Get up ups
- 10 merkins
- 15 BBSU
- 20 squats
- 25 mountain climbers (4 ct.)
- 30 second plank
- 35 alternating lunges ( single count)
- 40 LBCs (4 ct)
- 45 flutter kicks (4 ct)
- 50 SSH
Throughout the ladder climb, the Pax took turns jumping rope. The jump rope had to be in use at all times. After a minute or two, someone else would take over before being relieved and jumping back in to the ladder.
MARY:
Added in some American Hammers and Plank Jacks.
COUNT-OFF & NAME-O-RAMA
G-6 (respect x3), Magic Mic, Abort, Drive Thru, NPR, Air Gretzky, Postman, Vanilla, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Just reflecting on good health. Thankful for the ability to get out of bed and move!