Constant Motion


Mosey to Mall

  • Slap Jacks x 20 IC
  • Jump Squats x 10
  • Mis. Stretches
  • Plank Jacks x 10

The Thang

Mosey to North Mall Wall – 20 dips

Mosey to West Side of Mall – Shoulder Step Ups on Curb x 15 IC

Mosey to East Side of Mall – Side Walk Merkins across Park Lot (approximately 10)

Mosey to Hospital Hill

  • Sprint to Top – 10 Smurf Jacks
  • Quadamania to Top – 10 Smurf Jacks
  • Bear Crawl to Top – 10 Smurf Jack

Mosey to Shed at ASEC – Pick up small landscape block enroute

  • Kettle Bell Swing Squats with Block x 15
  • Transverse Squat Thrusters (15 each side)
  • One Leg Full Body Extensions with Block (10 each leg)
  • Lay on Back, arms extend with block – lift over chest, then press (15 IC)
  • Mason Twists with Block x 15

Mosey to Middle Parking Lot

Divide into 2 Groups – One Group Planks while Other sprints down and back

  • Switch Up, Repeato x 5

Circle Up

  • SSH x 15
  • Merkins x 10 IC
  • Mt. Climbers x 10 IC
  • Mosey to Mary


  • Raised Leg Scissor Twists x 20
  • Chair Arm Reaches x 20
  • Slow Raised Leg Circles x 10 each direction
  • Brailians x 15 IC (Indy Audible)
  • LBC x 25 IC


Great morning for a sweaty beatdown. Goal was to keep moving at all times with little recovery. The WOD was loosely formed in my head to start so if the Backblast is off a bit, please correct the Q. Great effort by all including Kanye (Cujo’s 2.0). Finished up with a great ball of men and many pray requests. As always, an honor to call myself an F3er with you guys.

Dismissed. Hipbone