December 18th, 2015 By Google

11 of Meca’s finest decided to make the best decision they would make today and laced them up for a #starwars friday and my last hate post. #overthehill.

Warm up

Run lap around parking lot with high knees and side skips

circle up for:

20 x SSH

20 x Windmill

15 x Imperial Stormtroopers

15 x Imperial Squat Walkers

10 x Merkins

 

The Thang:

4 -Corner Escalation using the 4-corners of the parking lot

Corner 1 = 10 x Star Jack Burpees

Corner 2 = 10 x Star Jack Burpees, 10 x WW2 Sit ups

Corner 3 = 10 x Star Jack Burpees, 10 x WW2 Sit ups, 10 x Airsquats

Corner 4 = 10 x Star Jack Burpees, 10 x WW2 Sit ups, 10 x Airsquats, 10 x Merkins

 

Line up and lets work on some Core.

Plank -20 Sec

Side plank -20 sec each side

Jolly balls – 10 Count

Run lap around hill.  Repeato

Line up

GBS (Google bun shaper) halfway arcross parking lot. Groucho walk the other half.

Side plank walk  half of parking lot, 15 x air squats, side plank walk other side.

Meet at the end. 20 merkins then run one more lap, then 20 more merkins.

 

Mary:

25 x Low flutter

15 x Pretzel Crunch ( Pony Boy)

Homer to Marge ( Murdoch)

 

Moleskin:

Thanks for posting today men. I really appreciate the support on my last Q as a Hate! I can say because of F3 I am in better shape both physically and mentally than I have ever been. Thank you all for all your support on this journey. Lets keep rolling!

 

 

Skywalker

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