THE SCENE: Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8
THA-THANG:
It only 3. Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.
- Merkins
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
- Big Boy Sit-Ups
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
- Froggy Squats
- Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
Pickets Charge – Run to the top and touch the Asylum.
10 Burpees on your own
She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20
- 20 Lunges
- 10 Burps
- 10 Merkins
11’s
Dips and Burpees
Take the hill, Mosey back
MARY:
50 Flutter Kicks