We have a busy day so we did the disclaimer and started exercises while I gave instructions on the day
SSH for about 30 Sec
Arm circles for about 30 sec
We split into 4 groups and I had 4 stations set up. We would spend about 13 minutes at each station
Station 1 – Burpie Blocks
(AMRAP for 13 min)
Merkin, Row, Squat, Shoulder Press
Count 1, 1-2, 1-2-3, etc
Station 2 – Brick Ladder
(AMRAP for 13 min)
Bi’s
Fly’s
Tri’s
Reverse Bi’s
Reverse Fly’s
Count 1, 1-2, 1-2-3, etc
Station 3 – Arc Loader
Reverse Bear Crawl up Hill
30 Carolina Dry Docks
Bear Crawl Down
30 Carolina Dry Docks
Crab Walk Up
20 Shoulder Taps
Crab Walk Down
Bunny Hop up
10 Merkins
Inch Worm Down
Calf Raises on Steps 20 IC
Station 4 – Jacobs Ladder with Sprints
Run up Hill Reverse
7 Big Boy Sit-ups at top of Hill
Sprint to each Tree / Cone
7 Iron Crosses at each Tree / Cone (Out)
7 LBC at each Tree / Cone (Back)
Drop 1 Number on each set
Announcements:
– The Crucible, June 27th – View Preblast.
– GRC and GRL, July 10th and 11th.
– Sweet Baby O 5K, August 1. Registration is now open.
– Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
– Blue Ridge Relay, September 11-12
– Lexington 5k, 10k, 1/2 marathon in November 2015.