16 PAX braved the gloom at Rameses and assembled in the parking lot in Fellowship Formation (FF)–lines of four PAX after numbering off 1-4 side by side, front to back (military style), and did a brief modified “Name-o-rama” that included F3 name, where from and F3 name origin while moseying to upper lot.
Warmed up–SSHops, Windmill, Fwd & Rev Arm Circles, Squats, Mtn. Climbers and Merkins
Moseyed to grass field, where PH led PAX in triple jump burpees to the base of the hill. Proceeded to parking lot, divided into two groups and all Crawl Bear to base of parking lot.
Group 1
Partner Wheel Barrows to top, 10 cadence-count Monkey Humpers up top, Frankenstein walked down; 10 Carolina Dry Docks at base; Alt partner then back up; 10 M.Humpers up top, Lunge Walked down, 10 single-count Merkins
Group 2
Alt Sprints fwd & bckwd on the “up” (Combo of 10 M. Humpers/ 10 Jump squats, pass 2, 10 WW2’s or 10 Cadence-count Freddie Mercuries up top). Alt Frankenstein walk lunge on the “down” back to start/finish. (CDDocks, Diamond Grip Merkins and at the bottom)
Groups 1 & 2 switched exercises. Held plank at finish.
All did 10 Cadence-count Plank Jacks
Mosey to tennis courts, 15 cadence-count dips in bleachers en route.
Tennis Courts–Single file line fast feet alt. single steps back & forth; fast feet run in place in each square of box of four clockwise rotation for 25 count; fast feet line jumps back and forth; Ran suicides side line to fourth court, 5 Burpees at finish, plank. Scissor run sprint to court 4 and back. Mosey back to parking lot.
Did “squat hold fest” to Doobie Bros, “Listen to the Music” with a squat hold and brief raise up on the word “music”
No time for Mary
Ricky Bobby
