Eight PAX greeted an unseasonably cool summer morning for Trump’s maiden Q. There was no mention of a giant wall, or about winning – just a high quality beatdown, with a dose of America’s pastime.
Warm Up
SSH ICx25
BW Squat SCx25
Merkins SCx20
Arm Circles ICx20 & Reverse
The Thang
Pullups: Sets of 10-8-6-4-2
Pavilion: Dips SCx20, Derkins SCx20, Dips SCx15
Bear Crawl Baseball: Break up into teams of 2 (pitcher and hitter), where whiffle bats and balls await. Hits are designated by distance (before 1st cone: single; past 1st cone: double, past 2nd cone: triple; past 3rd cone: home run). Any pitch not resulting in a hit means batter and pitcher both must do 5 burpees. Batter hits and bear crawls to his ball and runs to pitcher’s mound, while pitcher runs to batting cone and does merkins until new pitcher is ready.
3-2-3 Sprints: 3 field sprints forward, 2 backward, 3 forward
Street Climb: Triple jumps into plank jacks x5
Pullups (again): Sets of 10-8-6-4-2
Mary
LBC ICx25
American Hammer ICx25
Peter Parker ICx20
WWII SCx20
Parker Peter ICx20
COT
Note F3 Family 2nd F on Sunday at 11am at Briar Chapel Pool. All are welcome (plenty of guest passes to go around for non residents)!
