THE SCENE:
Swampfox, Crayton Middle: clear and 61
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
*Lap around the parking lot
*Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies
30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross
THA-THANG: We got after it with a fast paced workout using a hodge-podge of things you’d find in your back yard
Massive 14 Station Circuit around the Tree of Life! 30 seconds per station, 10 seconds in between:
Station 1 – Pull the wagon full of blocks, sitting down
Station 2 – Front Squat with a cinder block
Station 3 and 4 – Broad Jump Chest Press (Broad jump forward while throwing a huge rock as far as you can)
(Ab alley) Station 5 – LBC’s > Station 6 – Russian Twist
Station 7 – Burpies, do em’ fast!
Station 8 – Wall Sit
Station 9 – Merkin Rows with pavers
Station 10 – Hill Runs
Station 11 – Shoulder Press with pavers
Station 12 – Use a yard tamper and beat the ground up…get some dang back and shoulder work
Station 13 – Sawing wood! Literally! Try and cut threw a 4×4 in 30 seconds. Right hand round 1, left hand round 2
Station 14 – Plyo Power Step-Ups
Got thru Tha-Thang two times, plus finished one last segment where we started. Work was done, men got better!