10 PAX posted on a cold 32 degree morning.
The Thang:
Mosey to Baseball Field for COP:
25X SSH – IC
25X Windmill – IC
20X Freddie Mercuries – IC
20X Merkins – IC
20X LBC – IC
20X Flutter Kicks – IC
25X Imperial Walker – IC
Indian Run to Soccer Field:
Round 1: Starting on end line – 15X mountain climbers (IC) – Sprint backwards to mid-field – 25X LBCs – Sprint back
Round 2: Starting on end line – 15X Plank Jacks (IC) – Sprint backwards to mid-field – 10X Burpies – Sprint back
Round 3: Starting on end line – 15X Squats (IC) – Sprint backwards to mid-field – 20X Merkins – Sprint back
Mosey to Picnic Shelter:
Partner up: 25X Iron Crosses, 25X Dips, 25X Big Boy Sittups, 25X Bench Step-Ups, 10X Decline Merkins, 10X Incline Merkins, 10X Merkins.
Mosey to next Picnic Shelter:
15X Little Arm Circles – Forward, Backward, overhead, out in front (each)
20X Windmill (IC)
20X Squats (IC)
Mosey to Brick Pile:
20X Curls (IC), 20X overhead arm raises (IC), 10X Curls (IC), 10X overhead arm raises (IC)
Back to the Flag for Mary:
Hallpass: 20X Freedom Twist (IC), 20X LBCs, 20X Flutter kicks, low plank, plank, raise right arm, plank, raise left arm, plank, 20X mountain climbers (IC).
Flux: 20X overhead arm claps (IC), 20X Through the Tunnel (IC)
Creole: 2 minutes of Front-Back-GO
I enjoyed the beatdown Flux! You and the other #speedtrap pax have a good thing going there at Crooked Creek. I look forward to visiting again on my next trip home. The mumble chatter from Creole was some of the best I’ve seen while visiting other AO’s. I was laughing all the way until that last beatdown of #front-back-go.
I enjoyed the coffeeteria with Mungo, Cerole and Flipper as well. That gas station didn’t exist back in my day.
If you are ever in Charlotte on a Saturday at 0700, come look us at F3/Indy! You can follow Captain Jack on Twitter at @F3Indy
http://f3nation.com/workouts/indy/