THE SCENE: 75, Warm
THE PAX: Bunker, Frodo, Gov’na, Nurse Jackie, Wee Man
F3 WELCOME AND DISCLAIMER
- KB Curls
- Goblet Squats
QIC: “Aight, let’s mosey to the football field”
THE THANG: Football Field Ladder
- Round 1 -10 overhead presses mosey to the other side do the field stopping at each had mark to do a single burpee. Then 10 merkins on the other side. Mosey back to the first sideline, stopping at the hashes to do burpees again along the way.
- Round 2- 10 KB swings jump squats along the way and 10 SSH on the other side line
THE THANG 2: Weighted Bleacher climb
- Round 1/2 – climb to the top of the bleacher stairs with your weight. Then 10 weighted squats then back down to the bottom.
- Round 2 – 10 overhead presses at the top then return to the bottom of the stairs.
Quick Mary session at the bottom: Freddie Mercurys & Dying cockroaches
Mosey to soccer field for team tire flips (x4).
1 team flips the tire while the other 2 teams do exercises.
Exercises: Burpees, Squats
Mosey to benches:
Mosey to bus parking lot:
Step ups/Box jumps and donkey kicks 7 to 1 ladder
Mosey to the next bench area(2 rounds):
Mosey to the front of the school:
Wall sits (30secs) & Balboas x2
Quick ladder: 5 to 1 (x2)
BOM led by Wee Man