The warm up:
- SSH x 15
- Good morning x20
- Imperial Walker x20
- Windmill x20
- SFAC x10 (each way)
As a tribute to David Letterman, the Top Ten Least Favorite Exercises at F3 (which means they must work):
- 10 – Spiderman Merkin
- 9 – Foot elevated lunge (right)
- 8 – 1-legged Merkin
- 7- Foot elevated Lunge (left)
- 6 – Derkin Dock
- 5 – Flutter
- 4 – Crab Merkin
- 3 – Reverse LBC
- 2 – T Merkin
- 1 – Burpee!
Indian Run to the Brier Creek hill (after a slight detour). Hill runs – run to the top, 10 star jumps or SSH, then run back. Repeat 5 times. At the conclusion, move to the parking lot for Partner-assisted Derkins / Flutters: 2 sets of 10 per man
Indian run back to the school for 2 sets of dips and 2 sets of Right / Left Step Ups
Head to the rock pile, select a rock that matches your ego. Head to the steps for 11s: 1 rock assisted squat / 10 rock assisted clean and overhead press.
Mosey back to the fields for 20 knees-to-elbows and 20 American Hammers.
Announcements: Convergence on Monday at either Carroll Middle or Jaycee Park
