I was called upon to help out a fellow Q. I was anticipating a Q in the coming weeks but I was glad to step in on short notice. My first post was two months ago almost to the day. Its been a great journey so far and glad to take it to the next level.
First post: http://f3nation.com/2014/06/23/ball-of-confusion/
The Thang:
- Jog around path and back to parking lot
- SSH in Cadence
- Merkins in Cadence
- Windmills in Cadence
- Mountain Climbers
- Jump Squats with SSH in Cadence
- Mosey to field
- Two Groups
- 1s (1 lap1) Cones
- Sprint Down, Side Shuffle Right, Sprint Up, Side Shuffle Left
- Sprint Down, Side Shuffle Right, High Knee Skip, Side Shuffle Left
- Sprint around all four corners
- Sprint around all four corners
- 2s (Until other group finishes lap)
- Jumping Lunges
- Merkins
- Squat Hold
- Swiss Merkins
- 1s (1 lap1) Cones
- 60 Second Chillcut or 10 count around horn
- 15 x In cadence ChillSpiders
- Everyone bring a rock over to picnic tables
- 3 Rounds
- 10 x in Cadence Lay on bench for Rock Row + Superman
- Balls to Wall 10 count
- 20 Jump-Ups OYO (skipped last round)
- 3 Rounds
- Bring rocks back
- Mosey back to field
- Sprint all you got across field to other cones….jog it back
- Once everyone is back….sprint again….jog it back
- Sprint Down, Jog Right, Sprint Up, Jog Right while collecting cones 😉
- Bring it to the middle of the field
- WWII Sit-Ups
- Carolina Dry Docks
- LBC
- Slow Freddie Mercury
- Low Slow Flutter
- Rosalita
- Chillcut Hold
