8 Pax came out for some New Years fun at Danger Zone.
The Thang
Warmup
- Jog around the parking lot to the soccer field
- SSH x20
- Imperial Walkers x20
- Windmill x20
- Merkin x20
- Sumo Squat x20
- Mountain Climbers x20
- Fazio x10
- Reverse Fazio x10
Court Time
- Suicide
- Bear crawl half way run it out
- Balls to the wall x10
- Run half way and bear crawl it out
- Peoples Chair x10
- Gorilla Hop half way run it out
- Balls to the wall x10
- Wheelbarrow half way run it out
- Balls to the wall x10
- Run half way and crab walk to the other end
- Lunge walk full court
- Burpees x10
Picnic Shelter
- Partner one: AMRAP Dips
- Partner two runs to the volleyball courts and back
- Flapjack
- Partner one: AMRAP Irkins
- Partner two runs to the volleyball court and back
- Flapjack
- Partner one: AMRAP Derkins
- Partner two runs to the volleball court and back
- Flapjack
Mary
- Each pair takes turns spotting on the pullup bar
- Everyone else does mary
- WWIIs
- Reverse LBCs
- Russian Hammers
- LBCs
- Freddie Mercuries
- 6 inch leg hold
Parking Lot
Had some time to spare so lets do some laps. Run to each light and do 10 reps of either Merkins or LBCs. Two laps = 12 stops.
COT
- Tclaps to everyone that made it out today.
- Kickstarter workout at Leesville Community Park first 6 mondays of 2015. Starts this monday 1/5 from 0600-0645. FNG friendly workout for new guys, old guys that need to get back on the wagon, or guys that need an excuse to come out on a Monday.
- Fuel Challenge: First 10 days of each month (except Jan which is 1/5-1/14).. http://f3nation.com/2014/12/31/2015-fuel-challenge/
- Prayers for Saban’s wife.
