10 men started their day the F3 Way and are better for it….except for the soreness…and the tiredness…and the….
Mosey about 1/4 mile to get loose.
Windmills, Low slow squats, Mt. Climbers.
Set up 5 stations where we will perform 40 seconds of assorted Burpees with 20 seconds of recovery Mary exercises
- Burpees with 180 degree jump squat – recovery = Mason Twist
- Yurpees – recovery = Dying Cockroach
- Burpees with Mary Katherines – recovery = Goiners
- Burpees with Triple Merkins – recovery = LBCs
- Burpees with Mt. Climbers – recovery = rLBCs
Run 1/8 mile lap – repeat the circuit.
Mosey to parking lot for shuttle run.
Run to first parking stall – one merkin, run back 2 stalls 2 merkins, run up 3 stalls 3 merkins….10 merkins
Side shuffle 1- 10 stalls with Lunges at each stall
forward run/backwards run 1-10 stalls with SSH at each stall.
Play a little sharks and minnows…if you are on base you must do burpees!
1/4 mile mosey to finish.