THE THANG Warm Up 1/3 mile run through the hills and valleys SSH Mountain Climbers Arm Circles Imperial Walkers Jog to Curbside CK’s Evil Jump Medley (Repeat 3 Times) Mini Jump Ups X 20 Alternating Curb Steps X 20
Down in the Dumps (Repeat 3 Times) Team 1–Body squat hold Team A–2 Lap sprint around parking area Switch Jog to Stone Amphitheater F3 Workout Lab (Repeat 4 Times–Medley Style) Incline Push Ups X 20 Tricep X 10 Incline Push Ups with Clap X 20 Decline Push Ups X 10 (1 Time) Jump Up from a Body Squat Hold Jog to Base of Hamburger Hill Hill Work (Repeat 5 Times) Team 1–Low Plank Hold Team A–Up Hill Sprint Switch on the fly 6 Minutes of Mary Rosalitas Hello Dolly Standard Crunch (foot raise and hold) Frederick A. Mercury Alternating Crunches Wind Sprints (X 4) 55 Yard Windsprints Jog Back Plankarama Cup of Coffee Sarkozy Putin High Plank Single Arm, Single Leg (switch) Recreational Field Work Bobby Petrinos for 65 yards Plowman’s Walk with 10 Merkins to finish Remedial Firemen’s Carry COT Moleskin: Your friendly neighborhood QIC mixed it up with some explosiveness drills and a direct assault on the quadriceps. Pax answered the bell to a man. The remedial firemen’s carry went so well that we can now implement actual firemen’s rescues on the second story of Money Hose’s House of Cats. Stay tuned. Announcement: Make sure Howard has your email addresses. Should be able to find him on the F3 website. If you cannot, speak to him in the gloom.