18 men made it out of the fartsack to take on the “coldest” morning so far this season (AKA perfect F3 weather). It was great to come back to F3 Camden- this AO puts up high teens, low-mid 20’s almost every workout throughout the week. I was glad that I could be a small part of helping launch this great AO- one year anniversary is right around the corner.
Burpees- 5 OYO
SSH 10X IC
Rinse and Repeat 3X
10 Close Merkins into 15 CDD into 20 Wide arm merkins.
Grab bricks for trip down Hampton right on first street, right on chesnut and back to the park with six stops along the way. Flutter Kicks waiting on six into 10X IC (6 rounds)
3 stops- 20 front shoulder extension with bricks, 20 squat press with bricks, and 20 BB situps
3 stops- 20 step back lunge with curl press, 20 toe touches with bricks, and 20 jump squats
On tennis courts for Mary
20 BB Situps, 20X IC LBC (up on 3 count), 25X IC American (not Russian Twists), Flutter Kicks 30X IC, 25X IC plank jacks
4 rounds of 20 Merkins/10X IC flutter kicks
9 rounds of 75 yard sprints
10 Burpees to finish up.
COT led by Cornwallis
BOM led by Polo
Keep the Jones Family in your thoughts and prayers