September 28th, 2018 By Sparky

Churchill was on deck to lead this morning but unfortunately is side lined to rehab an ankle injury. Fortunately, we had 11 show up to help the kids. As light rain rolled in a quick disclaimer was given and we were off into the gloom. The PAX stepped up and we had a great beat down.

Warmarama

• SSH x 20
• Tempo Squats x 10
• WM x 15
• Tempo Merkins x 15
• MC x 20

The Thang

Mosey toward Central Park, stopping at 1st street for 5 burpees. Continue mosey to picnic shelter.

1st Set: 7 to 1 Ladder, with Merkins & WWIIs (IC)

2nd Set: Incline Merkins x 12, Dips x 20, Decline Merkins x 12  (IC), (repeat for 3 sets)

3rd Set: Incline Merkins with Leg Rotations x 15 (IC)

4th Set: Step-ups x 20, LBCs x 20, CDD x 20 (OYO), (repeat for 3 sets)

5th Set: Jump-ups x 10, run to street for Burpees x 10 (OYO), (repeat for 3 sets)

Time to head back to Clubhouse.

Quad up hill to 1st street and complete Monkey Humpers x 15 (IC)

Continue quad up hill to 2nd street and complete Squats x 15 (I think)

Mosey the remaining way back to Club House

Mary

• Low Flutter
• Low Dolly
• W
• Rosalita

Disclaimer, I may have this wrong as exhaustion took over my mind

Mole Skin

• Please keep Kool-aid in your thoughts and prayers.
• F3 Dads will be at 9am tomorrow morning at Mallard Creek Park. This event is hosted by the Highlands AO
• Q School will be held Oct 10 at 5am here at the Skywalker AO. If you’re new to leading work-outs or just want to brush up on your skills this will be of great benefit. It’s also a great way to learn more about F3 beyond the morning workouts.

 

 

 

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