When: 08/09/2017
Q: Scalpel
The PAX: Kickstand, Disco, Detention, Red Bull, Little Poppy, Steakout (R), Whiskey (R), Brass Monkey, Vlasic, Britney, Cruiser (RR), FNG> Mr. Rogers, Leprechaun, DB, Gingerwood, Hookup (R), Fireball, FNG>Chango, Duggar
Condition
High humidity and 80* slight hot breeze from the NW
Disclaimer
I am not a professional. You are here of your own free will. Push yourself but don’t hurt yourself. Modify as needed. F3 Workouts are free of charge.
The Warmup – quick jog to the General sign through the parking lot and back to circle up around the shovel flags.
SSH x 25 IC
Abe Vigoda x 15 IC
Grass Grabbers x 15 IC
SSH x 25 IC
The Thang
Short Indian Run to the back of the school in Double Applesauce fashion. Meet up at the benches.
Escalator
Burpee x 10 IC
Derkin x 20 IC
Step Up x 30 IC (15 x right/15 x left)
LBCs x 40 IC
Jumps x 50
Mosey to the shovel flags for a modified Aiken Leg beatdown. Line up on the line at the center parking lot light pole.
squats x 20 IC then sprint to the last parking light pole.
squats x 20 IC then sprint back to starting light pole
lunges x 20 IC repeat sprint
lunges x 20 IC sprint back to starting line
safety dance x 20 IC repeat sprint
safety dacne x 20 IC sprint back to starting light pole.
Mosey to shovel flags and circle up.
American Hammer x 25 IC
Rosalita x 25 IC
Xs and Os x 25 IC hold your position at X or O until the next position is called
*rinse and repeat*
CountORama and NameORama
20 PAX with 2 – FNG. Welcome Mr. Rogers and Chango!
Scalpel
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