THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC
THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage. Once inside the garage, circle up for a super easy 3 minute workout. Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.
Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level. Each exercise is a way to move to the next corner. Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap. Exercises as follows:
- Bear crawl
- Duck walk
- Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
- Inch worm
Mosey up another level for the four corners routine. Simple run between each exercise. Exercises as follows:
- Box cutters x20
- Alternating hand merkins x20 (10 each hand. Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
- Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
- Jump lunges x20 (10 each leg)
Rinse and repeat for three laps around. Recover and 10 count. Begin mosey back to start point. Pause for squats while waiting on Preacher who took a wrong turn in the garage.
MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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