THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
Mosey to the Football field (aka Wrecktangle)
- ROUND 1: In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
- ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20): 8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
- Mosey to new front steps: Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
- do 20 Heel rises over steps
Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Simmons, Tractor
CIRCLE OF TRUST/BOM:
Keep praying for Spellcheck’s wife, all travelers, new grads
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.