F3 North Augusta,13 PAX this AM in the gloom down by #TheRiver, lost a few regulars to the Fartsack, my first time as QIC
WARM-UP
Side straddle hop x 30
Through the middle x 20
Merkins x 40
Imperial walkers x 20
LBC x 30
Squats x 15
Mountain climbers x 25
Russian twist x 20Mosey to Hill… 200m
“Triple Nickel”
Five Burpee’s at top of hill
Five push-ups at bottom of hill
Five sit ups at top of hill
Repeat above for three setsLineup to give thanks, say one thing you’re thankful for this Christmas season…
Indian run through parking lot 800m
One Burpee for every light post through the parking lot (20 Burpee’s) run between each light 300m
Plank up at the end of the parking lot and sound off in order why you come to F3, all while planking….
Mosey back towards hill… 300m
15 squats OYO
Teams of 3 bear crawl up hill (5 sets)
Plank up when finishedCircle up for …
LT Dan Taylors (ratio 1:4) squats/lunges starting with 1/4 counting up to 5/20
Mountain climbers x 20Mosey to roundabout, 200m…
Line up on seat wall, 40 dips,15 full sit-ups on ground feet against seat wall, 40 dipsMosey to Christmas tree… 200m
Jack webbs (ratio 1:4) push-ups/air-press starting with 1/4 counting up to 5/20 and back down to 1/4
Mountain climbers x 25
Shoulder touches (while planking) x 30
6″scissors x 40Finish with Ball of Man, prayers requested for the Hogan Family and Dawson Family.