5 Pax braved the cold for this Doom and Gloom workout at Possum Trot. A fartsack was had by most. #shame #PossumTrot #F3SouthWake
Dynamic Warmup
Follow the leader run/ Ninja Run in and outs/ Switch jacks/ shoulder taps/ fazio arm circles
Playground Shenanigans
Run up the slide/ tricep arm walk down the poles/ up twisty slide/ bear crawl down steps, rinse and repeat x4
Circle Drill
Combination Lock Merkin jacks- 54321 ladder (right lateral merkins followed by plank jacks, alternate direction each ladder)
Circle Blowouts-High knees back for 8, forward for 8, shuffle right for 8, shuffle left for 8 x3 #GoodShuffle
King of the Hill Relay Rocky Style
Grab a rock, Run it to the top of the hill, do 5 burpees, run down. At the bottom-15 sumo squats with alternating side kicks. Rinse and repeat x3
Tabata Bread
1 compound tabata round with switch pushups using your rock followed by oblique twist high knees. #throwthembows
Mary
Hot potato (pax sit in circle, commence v sit, pass the rock)
T plank with hip dips
scissor V ups
