Weather – 78F and extremely humid
Disclaimer
Warm-up (Rectory and Fair)
- Through the Tunnel x 20 IC
- SSH x 25 IC
- LBAC x 15 IC then reverse
Extended Warm-up
- Copperhead lunges/sprint to Fair/Chesnut – 20 smurfjacks IC, 20 ATM’s IC
- Backwards run/sprint to Lyttleton/Chesnut – 20 BBS, 20 plank jacks
- Mosey to Pine St Hill
Pine St Hill
- Mosey to bottom of hill – 40 baby crunches
- Top of Hill – 30 copperhead squats
- Bottom of Hill – 20 flutter kicks (l/r is one)
- Top of Hill – 10 Ranger merkins
- Mosey back to park for water break
Cornhole Block work (or bricks)
Each Pax takes turn throwing 4 bags
- Bag lands on board = Status quo, off the board = +5 reps, in the hole -5 reps
- 20 chest presses
- 20 bent rows
- 20 curls
- 15 kettle bells
Repeat until each Pax had three turns
Tennis Court
- 4 4×4’s, sprint to other end, 5 BBS
- 3 4×4’s, 10 BBS, 2 4×4’s, 15 BBS, 1 4×4’s, 20 BBS
Flag for Counterama – 6
Moleskin: I did my best to hang with the 50 somethings. These 5 guys set a great example for the rest of the Pax with their leadership and dedication to F3 Camden and our community. It was an honor to lead them in workout.
Side note: Found out Stats can’t toss cornhole worth a sh%& unless he has a PBR in his right hand