One Minute Warning:
The weather: 69 and nice.
Mosey-1 big lap around parking lot then over to band field.
SSH X 15IC, Imperial Walkers X 15IC, Mountain Climbers X 15IC
Team Burpees :
Partner up and Line up on goal line
P1 runs 50yds and performs 5 Donkey kicks
P2 is doing burpees until P1 returns.
R&R until 60 team burpees are done.
Grab a Block
4 cones were set up about 25 yards apart from each other in a straight line
Perform 5 reps of each called exercise at each cone (20 reps per round).
Then overhead block carry to next cone (100 yds each round) .
Round 1: Merkins
Round 2: Merkins + Superman’s (high-plank, raise right arm and left leg at same time)
(BBSU’s X 15 OYO)
Round 3: Merkins + Supaman’s + Carolina Dry Docks
SSH X 15IC and overhead Claps X 15IC
Round 4: Merkins + Supaman’s + Carolina Dry Docks+ Burpees
(BBSU’s for the 6)
Return Blocks and line up for finishing Circuit
Sprinting back and forth at 2 cones (25 yds apart) perform 5 reps of called exercise at each cone until 40 cumulative reps are performed at each cone (8 Rounds).
Cone 1: Alternating Jumping Lunges
Cone 2: Monkey Humpers
Circle up for Mary:
All X 15IC
Hydraulics, Freddie Mercury’s, Peter Parker’s, Flutter Kicks, Mountain Climbers, Iron Crosses, Plank Jacks.
Take one finishing lap around big parking lot and return to flag.
- Christmas Party
- F3 Mentors Needed (30 mins a week)
- Punt Game with Tomahawk
- Iron Pax Challenge (Starts tomorrow at 5:15 at Cat) for Week 0.
- Hedges’ Coworker family (Kington Family)
- John Butler Family