September 29th, 2016 By Triple Threat

Extra gloomy this morning but nonetheless, the beat down must go on! Here’s how it went.

F3 disclaimer provided.

Warm Up:

• IST x 15 IC
• Windmill x 15 IC
• POTATO pickers x 15 IC
• Plank jacks x 15 IC
• Mosey to the haunted day care (after going around the church a.k.a. the long way)

The Thang:

Starting at the bottom of the small hill complete the following:

• Merkins x 10 OYO (then run up the hill to the left to complete)
• Dips (on curb) x 10 OYO (then run to the other end of park lot to complete)
• Burpees x 10 OYO (then repeat starting at 8 then 6, rest, 4 and 2)

2nd set of this we switched the exercises as follows:

 

• Plank jacks x 8 OYO (then run up the hill to the left to complete)
• Diamond merkins (on curb) x 8 OYO (then run to the other end of park lot to complete)
• World War II situps x 8 OYO (then repeat starting at 6 then 4, and 2)

Afterwards we took another mosey up the street (the long way) to return to the church parking lot.

We completed 10 burpees  OYO then proceeded to start Mary.

• Reverse LBCs x 20 IC
• The W x 20 IC
• Pretzel Crunch x 20 IC (left)
• Pretzel Crunch x 20 IC (right)
• Bicycle kicks x 20 OYO

Stretched it out afterwards to start an amazing day!

As always I appreciate the chance to lead a workout.

 

Tradition

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