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F3 MeCa | April 20, 2021

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To the Flag and Back…

  • When: 06/04/20
  • QIC: Thick Burger
  • The PAX: Babyface, Big Tuna, Thick Burger


Temperatures are rising, or at least the dew point is…you can feel the Carolina summer coming! Pull up, hop out, and workout! LET’S DO THIS!!!

Mosey around the parking lot for 1 lap

WARMUP
SSH x 20
IW x 10
Hillbilly x 10
Windmill x 10

Mosey over to the school entrance

THE THANG
1. Escalator – perform an exercise, and then run to the flag pole and back, perform next exercise, run to the flag pole and back…hold plank at the end
10 burpees
20 box jumps
30 merkins
40 squats
50 LBCs

Brief 10 count for a break, and then Round 2
5 burpees
10 box jumps
15 merkins
20 squats
25 LBCs

Mosey back over by the cars and grab some bricks. Pass em around so that everybody has two. Mosey back to the opposite end of the parking lot

2. Around the World – perform an exercise with the bricks, run to the flag and back. Perform next exercise. Run again…
10 squats
10 bicep curls
10 triceps extensions
10 shoulder press

Round 2
5 squats
5 bicep curls
5 tricep ext
5 shoulder press

Mosey back to the brick stash spot. Drop off the bricks

Mosey back to the back of the school

3. Hill 7s
1 burpee, sprint up the hill, 6 air squats, run back down the hill
2 burpees, sprint up the hill, 5 air squats, run back down the hill
3 burpees…4 air squats
4 burpees…3 air squats
5 burpees…2 air squats
6 burpees…1 air squat

Mosey back to the front of the school

MARY
WW2 X 20 oyo

MOLESKIN
1. Great effort by everyone today.
2. Prayers for our country that we are able to eliminate injustice and police brutality

Thick Burger

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