May 12th, 2020 By HotWheels

Mid May, Temps in the 30’s, sounds like the perfect day to re launch F3 Post Covid SIPO.  And the turn out for this glorious occasion? Well 3 of course!.

Warm O Rama

20 SSH, 10CP / 10WM, 20 IST, 20 MC and 10 Slow Mercins.

The Thangs

We ran a precinct circuit this morning with 7 stations like this;

Station 1 20 Squats ( Corner 1 of the Cell Block )

Station 2 20 Mercins ( Corner 2 of the Cell Block )

Station 3 – 20 WWI ( Corner 3 of the Cell Block )

Station 4 – 20 Mountain Climbers ( Guess which Corner of the Cell Block )

Station 5 – 10 Pull up at the Gun Range

Station 6 – 20 Dips, also at the Gun Range

Station 7 – 20 Muscle ups at The Wall

Repeato X 3

Mosey around Alcatraz and back tot he cell block

Repeato X 2

MARY

20 Low Flutters

20 LBC

Two Broga moves to stretch and a 1 minute plank to Recover.

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