Weather: Grounds wet from overnight rain. Rain mostly held off during duration of workout.
Warm Up: SSH x20, Grass Pickers x15, Arm Circles (f and b) x20, Overhead claps and Raise Roofs x20
Mosey to the Brick Cage. Stop along the way for 1st of “Back to Backs” where each Q did 25 tuck jumps and 25 Merkins OYO with Plank after. Each Q takes two bricks to use throughout rest of workout.
Mosey to main schoolyard field. Stop along the way for 2nd “Back to Backs” where each Q did 20 Squats and 20 Big Boy Sit ups. Circle up. 3rd “Back to Backs” 10 burpees and 10 Russian twists double count.
Two groups. Group 1: Walking lounges with bricks back and forth field. Group 2: Wall sits with bricks. Switch. Group 1: Sprints/Jogs around basketball court. Group 2: Bear Crawl back and forth field. Switch.
Field of Dreams. 4 Bases. 4 Groups. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP LBCs until relieved. 3s at Third Base do AMRAP Carolina Dry Docks until relieved. 4s at Home Plate will perform 10 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees. Freestyle Planks after as a group.
Mosey back to brick cage. Mosey back to playground. Pull Ups and Dips, 12 of each. Mosey back to lot. 3 sets (15, 10 and then 5) of Freddie Mercury’s until time.
- F3 Christmas Party 12/14
- Pub Crawl 12/16
Prayer and Dismissal