Warmup:

SSH x 25

Imperial Walkers x25

Merkins x25

Mountain climbers x35

Mosey over to rock pile and cones. Select proper punishment rock and line up shoulder-to-shoulder between the first line of cones.

 

The Deed:

 

Round 1:

Arm curls x25

Bear crawl to the next cone line

Prison squats x25

Duck walk to next cone line

LBCs x25

Sprint back to first cone line

 

Plank it out until all are back

 

Round 2:

Shoulder presses x25

Bear crawl to the next cone line

Jumping lunges x25

Duck walk to next cone line

Flutter kicks x25

Sprint back to first cone line

Plank it out until all are back

 

Round 3:

Tricep Extensions x25

Bear crawl to the next cone line

Jumping lunges x25

Duck walk to next cone line

WWII situps x25

Sprint back to first cone line

Plank it out until all are back

Rinse and Repeat with varying exercises and more sprints rather than bear crawl/duck walking.

 

Mary:

LBCs x25

Merkins x20

Box cutters x25

 

 

Announcements:

Upcoming F3 events Mudrun (April 30th) and Wendell Ninja 5k (check on Facebook, only $18 and benefits a local family)

Shark Bait Closed us out in Prayer

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