AO: battle
Q: Big Worm
PAX: CESS, Ronda, Spot
FNGs: None
COUNT: 4
WARMUP: fast walk while doing arm circles, about 30 yards total
Same but raising the roof. Then 30 yards of frankensteins. 5 through the tunnel
Mosey to battle loop
20 side straddle hop
10 merkins
20 LBCs elbows to knees
10 iron cross
THE THANG: 1st ladder: 25, 5, 30, 5 good mosey up the hill and back (300 meters). 25 heel tap LBCs with elbows to knees. 5 merkins with two mountain climbers, one Superman and one swimmer [? Uncertain of F3 name for this movement], then 30 flutter kicks single count. 5 pull-ups then 300 meter mosey to top of hill and back. Rinse and repeat going down by one merkin and one pull-up each rung. Then some frankensteins and short, light mosey for cool down.
Q: Big Worm
PAX: CESS, Ronda, Spot
FNGs: None
COUNT: 4
WARMUP: fast walk while doing arm circles, about 30 yards total
Same but raising the roof. Then 30 yards of frankensteins. 5 through the tunnel
Mosey to battle loop
20 side straddle hop
10 merkins
20 LBCs elbows to knees
10 iron cross
THE THANG: 1st ladder: 25, 5, 30, 5 good mosey up the hill and back (300 meters). 25 heel tap LBCs with elbows to knees. 5 merkins with two mountain climbers, one Superman and one swimmer [? Uncertain of F3 name for this movement], then 30 flutter kicks single count. 5 pull-ups then 300 meter mosey to top of hill and back. Rinse and repeat going down by one merkin and one pull-up each rung. Then some frankensteins and short, light mosey for cool down.
2nd ladder: same rep and mosey scheme, except this time no pull-ups and only running to 100 meter mark. 4 mountain climbers each merkin. Truth be told I am having difficulty remembering the exact ab exercises and reps; 25 heel tap LBCs and 30 flutter kicks? May have been iron crosses on the first round
Then partner Dora: 100 Freddie mercuries, 100 v-ups with runs to 50 meter mark and back.
Mosey back to COT, 4 burpees with 4 mountain climbers between each one.
ANNOUNCEMENTS: F3 anniversary next weekend
COT: Prayers for Cess’s father and Betamax’s son