12 Detention stalwarts were at the ready. I’m the Q. No you’re not. Yes I am. Let’s go.
WARM-UP:
SSH x 20
Good mornings x 20
Windmills x 15
Merkins x 20
Mountain Climbers x 20
Imperial Walkers x 20
Burpees x 10
THAT THANG:
Indian Run out of the park & proceed down Strickland Rd. Turn back toward the school & continue past the bus lot. Gather at the track & partner up. Apologies for no disclaimer. If anyone was new or injured at this point, my bad.
Partner chase x 2 laps (5 hand-release merkins when tagged)
Air squats x 30
MARY INTERLUDE:
Flutter kicks x 20
Rosalitas x 20
Hello Dollys x 20
Partner chase x 2 laps (5 star jumps when tagged)
MARY INTERLUDE #2:
LBC’s x 20
Boxcutters x 20
6″ leg hold x 10 count around the horn
Partner chase x 1 lap (5 burpees when tagged)
Recover on the jog around the track & over to the bathroom shelter
L/R step-ups x 20
Irkins x 20
Dips x 20
BTTW x 20
R/L step-ups x 20 (tricky)
Mosey back to the main parking lot.
Superman x 20 count
Burpees x 10
Homer-to-Marge x 20
~FIN
ANNOUNCEMENTS:
Second Empire Series – Run For The Roses 5k is this Sunday, February 12th. See Mayhem.
The Mule is on March 4th. 6:00am launch at Pullen Park. Sign up on the F3 website.
PRAYERS:
F3-ManRam & family
F3-Juggles for a speedy recovery
-Rogers out
