THE SCENE: 66* and a little muggy, perfect sweat angel weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15
OH Claps x15
Merkins x10
Hillbilly’s x12
Tempo squats x12
SSH x15
THA-THANG:
Mosey out of the start point towards parking lot, make a left and head towards Broadway. Didn’t have to wait long at the light, crossed over Broadway and through the Commercial Bank parking lot over to the back parking lot of Regions Bank.
Four cones spaced out in the parking lot, paying homage to Magic Mic’s beatdown at BB from last week.
Round 1: Lunge walk between cones, perform jump squats at cones increasing reps 4, 6, 8, 10. Mosey back
Round 2: Crawl bear between cones, perform merkins at cones increasing reps 5, 10, 15, 20. Mosey back
Round 3: Frog jump (hands must touch ground) between cones, perform (someone said you like) burpees at cones increasing reps 2, 4, 6, 8. Mosey back.
10 count breath snagger and then mosey up Lynnwood Drive a few buildings until we reach the parking lot with the coupons. Everyone grab a rock, start the music up and run through as many rounds as you can in 10 minutes.
- Boulder squats x15
- Curls x20
- OH Press x20
- Rock swap merkins x10
- Run at 80% pace to the brick wall and return. Lather rinse repeat until timer goes off.
Quick mosey back down Lynnwood to the Regions parking lot again and circle up. Amazon style swapper, two exercises back and forth with no rest between, decreasing reps each round. Also, a different PAX leads the round each time. Rep counts were 10, 7, 5 for each exercise.
- Four count merkins
- Tempo squats
Mosey back the way we came, through the bank parking lot and back across Broadway to the church parking lot to finish up.
MARY:
CASH OUT WITH ATMS!!!
American hammers x15
Flutters x10
COUNT-OFF & NAME-O-RAMA
10 Strong: Duggar, Swanson, PDA, Filter, SpaceX, Magic Mic, Walrus, Herbie, Puck, Abort
CIRCLE OF TRUST/BOM:
I asked if anyone knew who Karl Wallenda or Nik Wallenda are, which Filter did (I forgot your Applebee’s trivia gift card). Karl Wallenda was a pretty famous tightrope walker who began his career in the 20s. The Ringling Brothers added him to their circus, and he helped create some crazy stunts including the pyramid of people walking on a tightrope (which did kill a few members of his team in one accident). Karl was killed as well while attempting to walk between two hotels in Puerto Rico.
Later on, his great grandson went back to the same spot and accomplished the walk. Funny enough, earlier this year he walked 1800′ across an open volcano that took him over 31 minutes to cross. Why would someone go back to the spot that killed their ancestor and attempt the same thing? Legacy. He wanted to keep the family legacy alive. I hope that I am capable of something that will inspire someone else to come behind me and repeat, or even elevate to another level. And I sincerely hope if I can that its something worthy of being referred to as legacy.