AO: Snakepit
Q: BunkBed
PAX: BunkBed, Flea, Finch, PETA, Brainiac, Katniss
FNGs: None
COUNT: 6
STRIDELITE: 0420, BunkBed got in 5.72 mi and PETA had a call from Elvis on mi 2. Katniss did some heart rate training in the parking lot.
BOM: Opening prayer and disclaimer
WARMUP: Slowsy to grassy area next to the parking lot
THE THANG:
The Motivator X5 IC
TTT X10 IC
IW X10 IC
Windmill X10 IC
Arm Circle Song Lyrics
Michael Phelps X10 IC
Tabatta 30 sec work 15 sec rest. Exercises in order below
Merkins
LBC
Low Plank
American Hammer
Shoulder Taps
Accordion Crunch side 1
Accordion Crunch side 2
Rinse and Repeat
2 Rounds about 30 min into the workout were Dealer’s Choice
Rd 1 PETA Squats, Katniss SSH, Flea Wide Merkins, Brainiac 6 inches, Finch Flutter Kicks, BunkBed Moroccan Night Club
Rd 2 PETA Monkey Humpers, Katniss Flutter Kicks, Flea ???, Brainiac ???, Finch Flutter Kicks, BunkBed Inchworm
1 Final round of the original set of exercises
Slowsy back to flag
ANNOUNCEMENTS: 11-19-22 Milhouse Family Clean Up www.f3midlands.com/columbia-sc/3rd-f-opportunity-milhouse-family
12-17-22 Cold Brew Half(ish) Marathon: www.f3midlands.com/event/columbia-cold-brew-halfish-marathon
01-07-23 TomTom Foolery 3 www.f3midlands.com/event/tomtom-foolery-3
COT: Prayers for travels of all our PAX
Q: BunkBed
PAX: BunkBed, Flea, Finch, PETA, Brainiac, Katniss
FNGs: None
COUNT: 6
STRIDELITE: 0420, BunkBed got in 5.72 mi and PETA had a call from Elvis on mi 2. Katniss did some heart rate training in the parking lot.
BOM: Opening prayer and disclaimer
WARMUP: Slowsy to grassy area next to the parking lot
THE THANG:
The Motivator X5 IC
TTT X10 IC
IW X10 IC
Windmill X10 IC
Arm Circle Song Lyrics
Michael Phelps X10 IC
Tabatta 30 sec work 15 sec rest. Exercises in order below
Merkins
LBC
Low Plank
American Hammer
Shoulder Taps
Accordion Crunch side 1
Accordion Crunch side 2
Rinse and Repeat
2 Rounds about 30 min into the workout were Dealer’s Choice
Rd 1 PETA Squats, Katniss SSH, Flea Wide Merkins, Brainiac 6 inches, Finch Flutter Kicks, BunkBed Moroccan Night Club
Rd 2 PETA Monkey Humpers, Katniss Flutter Kicks, Flea ???, Brainiac ???, Finch Flutter Kicks, BunkBed Inchworm
1 Final round of the original set of exercises
Slowsy back to flag
ANNOUNCEMENTS: 11-19-22 Milhouse Family Clean Up www.f3midlands.com/columbia-sc/3rd-f-opportunity-milhouse-family
12-17-22 Cold Brew Half(ish) Marathon: www.f3midlands.com/event/columbia-cold-brew-halfish-marathon
01-07-23 TomTom Foolery 3 www.f3midlands.com/event/tomtom-foolery-3
COT: Prayers for travels of all our PAX