F3 – Brier Creek Community Center – Saturday, March 18, 2017
“You can feel sore tomorrow, or you can feel sorry tomorrow. You choose.”
Run the sidewalk … stop at the steps for side shuffle hops and Good mornings. Next, bear crawl up the steps / down the steps. Run around the planters. Stop by the bus loop for Windmills and Sumo Squats. Run to the hill … bear crawl up the hill, crab walk down the hill. Spider mans on the rails around the trailer. Run to the basketball court.
Circle up for warm-up exercises in the parking lot:
- Planks Jacks, Sir Fozio Arm Circles, Imperial Walkers, Mountain Climbers
First Event: 7’s on the Steps
- At the top of the steps … perform one Bobby Hurley (squat, slap the ground, jump shot)
- Run down the steps – run to the corner – run up the steps. Perform six Burpees.
- Run picket style through the columns
- Run to the next steps …. Continue the loop.
Second Event: Run to the Duke Hospital Parking Lot — Paint the lines
- Two Monkey humpers at the end of each line.
Third Event: Mike Tysons on the curb
Fourth Event: Suicides — With five Merkins each time you come back to the starting line.
Fifth Event: Run to the Sport Field. Indian Run
Sixth Event: Agility Drills – Quick change of direction. Cones are set up in a zig zap fashion.
- First Drill – Must run from cone to cone … quick acceleration … down the field – Run back.
- Second Drill – Full court press defense – Alternate running forward and backward. Karaoke back.
- Third Drill – Side Shuffle down the field … around the cones. Run backwards.
- When each guy finishes the drill, perform a squat hold
Seventh Event: To the Pavilion – Right/Left Step-ups, Dips, Irkens (or lay on tables and poke the hole)
Mary– Dealer’s Choice — 15x reps.
- Scissor’s Kick, WWIIs, Homer to Marge, American Hammers, Merkins, Freddie Mercurys.
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