Run Day isn’t today

5.14.2022

THE SCENE: 75, Warm

THE PAX: Spirit Fingers, Thriller, Gov’na, Frodo, Web, Big Worm, Airhead, Monkey, Belding, Tugboat

QIC: Yogi

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA:

  • Mosey to TKA parkinglot
  • LBCs
  • Little arm circles
  • Raise the roofs
  • Low slow squats
  • Fwd claps

QIC: “Aight, let’s mosey”

THE THANG: Partner Work

  • Round 1 – Partner A – Dips while Partner B mosey to the end of the parking lot and perform 15 merkins
  • Round 2 – Partner A – Dips while Partner B mosey to the end of the parking lot and perform 15 merkins
  • Round 3 – Partner A – Incline merkins while Partner B mosey to the end of the parking lot and perform 15 merkins
  • Round 4 – Partner A – Squats while Partner B mosey to the end of the parking lot and perform 15 merkins

Mosey to the entrance of Thornblade Dr (pain station stops on the way 10 Imperial walkers & 10 squats at every light pole)

THE THANG 2: Partner Work pt. 2

  • Round 1 – 100 Hand release merkins as a team Partner A –  performs exercise while Partner B mosey to the end of the entrance of the cuddle sack and back then flapjack
  • Round 2 – 100 LBCs as a team Partner A –  performs exercise while Partner B mosey to the end of the entrance of the cuddle sack and back then flapjack

Mosey to launchpad (pain station stops on the way at every light pole)

Stop 1: 10 Imperial walkers & 10 squats

Stop 2: 10 jump squats & 10 IW

Stop 3: 10 squats & 10 LBCs

Stop 4: 10 burpees

At launchpad – 2 Rounds of 4 corners

Rd1: Parking lot Corners Escalator

LBCs & Merkins (5Reps up to 20 Reps)

Rd2: Tennis Court Corners

Squats & Merkins (5Reps up to 20 Reps)

COT

BOM led by Tugboat

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