• When: 07-09-19
  • QIC: Teddy
  • The PAX: Ash, Odyssey, Silver Bullet, Kenny G, Chewy, Bloodwork, Bonesaw, Rope Burn, Pipeline, Pondo, Birthday Suit, & Faulkner


A Baker’s Dozen for National Sugar Cookie Day

@f3woodshed, @F3WoodshedFlag, Columbia, SC / By / July 9, 2019 /

Conditions – Mostly muggy at first, moving to slightly oppressive by the end of the workout – a beautiful morning @F3Woodshed!

Intro / Disclaimer

The Thang:

Warm up:

  • SideStraddle Hops in cadence (20)
  • Imperial Walkers in cadence (20)
  • Little Baby Arm Circles (forward & back), Overhead Claps, Raise the Roof in cadence (10 each)
  • WIndmills in cadence (20)
  • The Squat OYO (20)

Mosey on a tour of the campus, stopping for 10 pain stations:

  1. 10 Burpees, 20 Crunches
  2. 10 Jumping Jack Burpees, 20 Crunches
  3. 10 Mountain Climber Burpees, 20 Crunches
  4. 10 High Knee Burpees, 20 Crunches
  5. 10 Plank Jack Burpees, 20 Crunches
  6. 10 Calf Raise Burpees, 20 Crunches
  7. 10 Spider-Man Burpees, 20 Crunches
  8. 10 2-Push-up Burpees, 20 Crunches
  9. 10 Frog Jump Burpees, 20 Crunches
  10. 10 Knee to Elbow Burpees, 10 Teddy Rolls (by popular demand)

Jail Break back to COT

Russian Twists in cadence for the last 40-odd seconds since everyone made it back so fast

Count off and Name O Rama – Welcome Rope Burn!

BOM

Finish