After a fairly crappy week, YHC saved up energy Tuesday night by pre-blasting a Wednesday #fartsack. Hey, nothing wrong with that, amirite? I wanted to bring a quality workout to the @F3GreenFlash PAX, so as not to disappoint. We gave the full disclaimer this morning due to the attendance of 2 FNGs. That done, we headed off into the gloom in search of exercise…
Warm Up
Head to basketball court
- SSH x20
- Good Morning x10
- Imperial Walker x20
- Standard Merkins x20
The Thang(s)
Jog around the school to the front.
- Quick feet x20
Mosey around to the side and the low wall
- Alternating Left/Right Step-Up x20
- Erkins x20
- Dips x20
- Repeat-O x15, then Repeat-O x10
Jog over to the steps, partner up!
- P1 Bunny Hop up stairs; 10 burpees; jog back down. P2 AMRAP Sumo Squats.
- Flapjack
- Repeat-O x2
- P1 Bunny Hop up stairs; 10 WW2 Sit-Ups; jog back down. P2 AMRAP LBCs.
- Flapjack
- Repeat-O x2
Mosey to front of school
- P1 run around circle; halfway around do 10 Star Jumps; run back. P2 10 Merkins/10 Sumo Squats /10 Dying Cockroaches.
- Flapjack
- Repeat-O x2
- P1 run around circle; halfway around do 10 Burpees; run back. P2 10 Merkins/10 Sumo Squats /10 Dying Cockroaches.
- Flapjack
- Repeat-O x2
Jog around school to track
- P1 and P2 run opposite directions; meet and do x10 WW2 Sit-Ups, around to the start and do x1 WW2 Sit-Ups. Squat Hold while waiting for all PAX.
- Repeat-O with partner Hand Release Merkins. Squat Hold while waiting for all PAX.
Return to the starting point for Mary.
- LBC x20
- 4 Burpees OYO
- Dying Cockroaches x15
- 3 Burpees OYO
- American Hammers x10
- 2 Burpees OYO
- Flutter Kick x5
- 1 Burpee OYO
- Have A Nice Day
COT
- Announcements – Sasquatch this weekend (Greenville, NC)! F3Raleigh.com is close to being open for Backblasts.
- Prayer Requests – I can’t remember, but 1 PAX offered up a prayer request.
- FNGs – Welcome to Skinny No-Whip and Wang
-Azul out…
