Conditions: 60’s and perfect!
Traveling COP
– Arm Circles x 20
– Overhead Claps x 20
– Reverse Arm Circles x 20
– Windmill x 20 IC
– Through the Tunnel x 20 IC
– Monkey Humpers x 20 IC
– Side Straddle Hop x 20 IC
Grab Cinder Blocks
– John Cusaac to the Wall
– Bent over Rows – Right Arm x 10 IC
Bent over Rows – Left Arm x 10 IC
– Bent over Rows w/ knee up – Right Arm x 10 IC
Bent over Rows w/ knee up – Left Arm x 10 IC
– LBC x 20 IC
– Bridge on Wall x 20 IC
– Leg Extentions x 20 IC
– Big Boy Sit-ups on the wall x 20 OYO
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
Rinse and Repeat again
– Bent over Rows – Right Arm x 10 IC
Bent over Rows – Left Arm x 10 IC
– Bent over Rows w/ knee up – Right Arm x 10 IC
Bent over Rows w/ knee up – Left Arm x 10 IC
– LBC x 20 IC
– Bridge on Wall x 20 IC
– Leg Extentions x 20 IC
– Big Boy Sit-ups on the wall x 20 OYO
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
Little bit o’ Mary
– Inclined Merkins x 16 IC
– LBC x 16 IC
– Bridge on Wall x 16 IC
– Flutter Kicks x 15 IC
– Slow Mo’ Flutter Kicks x 5 IC
Announcements:
– #TheMission is a new AO downtown to support the Oliver Gospel Mission’s Recovery program. F3 Columbia, with the support of F3 Lexington & Lake Murray, is planting a workout to assist the men of Oliver Gospel Mission. This AO launches this Saturday at 8:30. Not only a great doubledown opportunity but an opportunity for us to help those that truly need our help. Preblast here: http://f3nation.com/2015/03/16/the-mission. @F3Crypt & @F3Boneyard will caravan or carpool on first Saturday’s of the month to help lead and value these men in the Recovery Program
– Not too late to register for the Mud Run – you’ll only regret it if you don’t do it!
– Run Groups on M/W/F – 0500 Crusade at Pilgrim Lutheran Church, 0530 Stride at Courthouse and in West Columbia