Location: Gridlock
Date: 2024-08-17
Weather: Humid summer morning
Q: Hoser
PAX: 10 – Radio, Axeman, Dr. Quinn, Incognito, No Mas, Subject Matter, Chewbacca, Muck, The Whale, Splitter
Warm-O-Rama
Arm circles
Break chain
Over head stretch left and right
Over hear tri left and right
Bend and hang
Downward dog
Runners stretch
Quad pull
Tha Thang
Travel to retrieve coupons
Travel to the Basketball court
Start at the sideline
25 thrusters
25 jump lunge
25 curls
Bear crawls to the other court near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start
25 dips
25 chest press
25 bend-over rows
Duck walk to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start
25 Big boy
25 hillbillies
25 per leg single-leg lift
High skip to the other courts near sideline
50 Side straddle hops
On return to coupon
5 standing jumps
3 burpees
Repeat the jump + burpee pattern until back to start
Pax gathered in center court and did some things … uh
Nolan Ryan
Toe taps
Little baby sit-ups
Bird Dawg
Cow Cat – (Bro yoga)
Rinse & Repeat the exercise pattern above
Traveled back to coupon garage … every 60 steps take 10 steps while rifle carry.
Hold plank while the 5 principles of F3 were reviewed.
End in COT