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
