THE SCENE: A brisk 48 degrees calm & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s which yielded a penalty of 10 burpees since Switchgrass was 5 off, Windmills, Cherry Pickers, OH Claps, Seal Claps front & rear, OH Press in the Peoples Chair
Mosey to the track
THA-THANG:
3 rounds, each start with one lap around the track and aa set of bleacher stairs
Round 1: (lunge b/w yardage)
- EZ 10 Burpees
- 25 Yards = 25 Merkins
- 50 Yards = 50 BBS
- 75 Yards = 75 Squat Jumps (pain)
- 100 Yards = 100 Plank Jacks
Bernie to end zone for ROUND 2: (bear crawl b/w yardage)
1 lap around, bleachers
- EZ 10 Man Makers
- 25 4 ct. Mtn Climbers
- 50 Am Hammers
- 75 Imp Sqt Walkers
- 100 Smurf Jacks (pain)
- Bernie back
- 1 lap around, bleachers
- ROUND 3: (jog b/w yardage)
- EZ 10 pickle pounders
- 25 Supermans
- 50 Bird Dogs
- 75 Squat Press
- 100 SSH
- Bernie back to EZ
- Finish with one more lap and a set of bleachers
- Return to AO
- MARY:
Flutter kicks, Gas pumps (Switchgrass primed the pump on the 1st set), FReddy Mercuries, Alt Crab reachers, Press Ups, supermans
COUNT-OFF & NAME-O-RAMA
4 HIMS: Switchgrass, A-Rod, Fast-N-Easy, Natty
CIRCLE OF TRUST/BOM:
Positivity is infectious, spread it
MOLESKIN:
Pray for travelers & Herbie
ANNOUNCEMENTS:
Coffee outside what are we gonna do????