5 PAX showed today and we had a great time for #sweatysummer F3 workout. I have been trying to run 4 corners in the baseball field for what feels like 6 months only to get rained out every opportunity. Finally got ‘er done and that soft carpet was worth the wait.
1 minute Warning
Conditions: Schwetty 72 degrees
Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU
BOM (Distancing of Men) Prayer – safety, injury protection, brotherhood
Mosey to Baseball Field
COP
- Motivators x 5IC
- LBAC x 10 IC (For/Rev)
- Overhead Clap x 10IC
- Mercans x 10OYO
- Freddy Mercury’s x 10IC
- Imperial Walkers x 10IC
- Slo Mo Squats x 10IC
- Downward Facing Dog, Calf’s x 10OYO
- Worlds Greatest Stretch
The Thang: 4 Baseball Field’s x 6 minutes each
4 Corners AMRAP: start w/ 5 reps and increase by 1 each round
- 5 Burpees/BBSUs(Nolan Ryan’s if wet)/Merks/Squat Jumps
- 10 Flutter Kicks/Shoulder Taps/Crab Kicks/Air squats
- 15 Carolina Dry Docks/American Hammer/Imperial Walkers/Starfish Jumps
- 20 Mountain Climbers/Plank Jacks/LBCs/Bonnie Blairs (truncated)
6 MoM: 6 minutes of Mary
No so Lazy Boy – (mary) windshield wipers but hold 5 seconds each side
Sweat angels – on your 6, SSH 6” off the ground
Inverted Superman’s: on your 6, lift up legs and arms together
COT (Circle of Trust) @Shovel Flag
- Count-O-Rama
- Name-O-Rama
- Announcements: T-Spot Q 8/20, Jumanji Mystery Migration 9/12
- Prayer Request/Praise: Columbo Son (sick), Columbo co-worker (acid back-splatter)