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
