AO: Woodshed
Q: BunkBed
PAX: BunkBed, Fallout (1st F), Ash, Silent Bob, Teddy, Matt Reynolds, Silver Bullet, Pondo, Pipeline
FNGs: None
COUNT: 9
WARMUP:
Mosey to block bile and grab a block while YHC sets out stations.
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Side Lunge X5 each side OYO
Slo-Mo Squat X10 IC
Arm Circle Song www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit
Michael Phelps X10 IC
Next two exercises done on both legs
Jane Fondas X10 IC for Up and Down, CW and CCW
Fane Jondas X10 IC for Up and Down, CW and CCW
Moving Imperial Walker X10 IC around the circle to change up your station.
THE THANG:
90s Block Party
90s Playlist with 45 seconds of work and 10 seconds to get to the next station. https://open.spotify.com/playlist/5GF9f97U8n32rATps5O84n?si=fc381393cbf4478e
1. Single Leg Deadlift Right Leg
2. Single Leg Deadlift Left Leg
3. Overhead Press
4. Triceps Extensions
5. Curls
6. BBS
7. Flutter Kicks
8. Iron Cross
9. Low Plank
10. Goblet Squat
MARY:
10 Ramrods OYO. WHAM! WHAM!
ANNOUNCEMENTS:
03-31-2023 Runvergence at Stumble
Governors Cup Place out Cones ask Silver Bullet for Details
04-22-2023 The Fox Ruck/Run
COT:
Prayers for Pondo, Fallout and Whitney’s 2.0s and for Ash’s dog Hudson.
Q: BunkBed
PAX: BunkBed, Fallout (1st F), Ash, Silent Bob, Teddy, Matt Reynolds, Silver Bullet, Pondo, Pipeline
FNGs: None
COUNT: 9
WARMUP:
Mosey to block bile and grab a block while YHC sets out stations.
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Side Lunge X5 each side OYO
Slo-Mo Squat X10 IC
Arm Circle Song www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit
Michael Phelps X10 IC
Next two exercises done on both legs
Jane Fondas X10 IC for Up and Down, CW and CCW
Fane Jondas X10 IC for Up and Down, CW and CCW
Moving Imperial Walker X10 IC around the circle to change up your station.
THE THANG:
90s Block Party
90s Playlist with 45 seconds of work and 10 seconds to get to the next station. https://open.spotify.com/playlist/5GF9f97U8n32rATps5O84n?si=fc381393cbf4478e
1. Single Leg Deadlift Right Leg
2. Single Leg Deadlift Left Leg
3. Overhead Press
4. Triceps Extensions
5. Curls
6. BBS
7. Flutter Kicks
8. Iron Cross
9. Low Plank
10. Goblet Squat
MARY:
10 Ramrods OYO. WHAM! WHAM!
ANNOUNCEMENTS:
03-31-2023 Runvergence at Stumble
Governors Cup Place out Cones ask Silver Bullet for Details
04-22-2023 The Fox Ruck/Run
COT:
Prayers for Pondo, Fallout and Whitney’s 2.0s and for Ash’s dog Hudson.