Warmup

  • 1 Lap around small track and jog to parking lot
  • Side Straddle Hop – Cadence count 20
  • Good mornings – Cadence count 10
  • Imperial Walkers – Cadence count 20
  • Sir Fazio Arm Circles Forward, Hold and Reverse – Cadence count 10 each
  • Windmills – Cadence count 20
  • Cotton Pickers – Cadence count 15

The Thang

Thang 1:  Parking Lot Bear Crawls:

Pax lines up on parking lot with stations every 2 paint lines

  • Line 2 – 10 Merkins
  • Line 4 – 20 LBCs
  • Line 6 – 10 Burpees
  • Line 8 – 20 LBCs
  • Line 10 – 10 Wide Grip Merkins
  • Return in reverse order while Crab Crawling

 

Thang 2:  4 Corners with Rocks:

Pax Jog to rock pile and grab one big rock and stations at 4 Corners around soccer field

  • Corner #1 – Overhead triceps extensions – Cadence count 20
  • John Cusack during walk
  • Corner #2 – Curls for the Girls – Cadence count 20
  • John Cusack during walk
  • Corner #3 – 1:3 Jack Webs up to 10:30
  • John Cusack during walk
  • Corner #4 – Back rows with rocks
  • John Cusack during walk to Playground

 

Thang 3:  Playground Fun

  • Partner #1 pull ups – Set of 10
  • Partner #2 pull ups – Set of 10
  • Squats as a team – Cadence count 15
  • Partner #1 pull ups – Set of 10
  • Partner #2 pull ups – Set of 10
  • Lunges as a team – Cadence count 15
  • Curling during walk to return rocks

Jog to Pavillion – Tricep dips on the halfwall – Cadence count 20

Jog to Tennis Courts

Mary

  • WWII – 20 Count
  • LBCs – Cadence count 20
  • American Hammers – Cadence count 20

COT

  • Announcements – Big changes to the F3 Website are coming
  • Prayer – Pray for Wrangler and his friend’s family
  • Count off
  • Name-a-rama

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