First off, it was crazy humid and 5:30 is still crazy early even after doing this F3 thing for a while. Great job by all 11 PAX that posted. Although this was not my first Q experience, this is my first back blast. Enjoy!
The Thang
- At Start
- 10 side straddle hops in cadence
- 10 LBC in cadence
- 10 merkins in candence
- Mosey to ILA/Satchelford
- 10 side straddle hops in cadence
- 10 LBC in cadence
- 10 merkins in candence
- Mosey to bus loop
- 10 side straddle hops in cadence
- 10 LBC in cadence
- 10 merkins in candence
- At bus loop
- At start, crosswalks and end (4 spots), 5 burpees
- High plank when done
- Left arm up, right arm up, low plank
- 2x through
- Mosey to top of Shannon Springs hill
- Partner up AMRAP
- One partner runs down/up hill, 5 merkins at bottom, while other partner does one exercise from rotation
- top of hill rotation
- flutter kicks, imperial squat walkers, Freddy mercury, Lunges
- Mosey to playground
- 3 x wall sits 30 sec on, 30 sec rest
- Jacobs ladder starting at 10
- Inverted rows, box jumps, iron cross
- 10 Little baby arm circles in cadence
- 10 reverse in cadence
- 10 overhead press in cadence
- Partner up AMRAP
- Mosey to start