Location: Gridlock
Date: 2022-07-12
Weather:
Q: Zebra
PAX: 13 – Geppetto, Dub-K, Oshag, Santa’s Little Helper, Bootlegger, Axeman, LeBron, Muck, Wally World, Sous Vide, 49er, Absolutely, Zebra
Warm-O-Rama
Pax circled up and stretched while a local film crew set up with plans to chronicle our F3 group.
Michael Phelps
Arm circles
Runners stretch
SSH IC
Abe Vigodas IC
Copperhead Squats IC
Tha Thang
Tiers of pain – ladders on each tier of the parking lot at each staircase
Tier 1: 5 burpees, 10 dead bugs, 15 squats, 20 SSH, 25 Shoulder taps
Tier 2: 5 jump squats, 10 mountain climbers, 15 merkins, 20 OH clap, 25 LBC
Tier 3: 5 body builders (burpee w/plank Jack), 10 lunges, 15 American hammers , 20 dry docks
Tier 4: 5 Big boy sit ups, 10 Diamond merkins, 15 Superman’s, 20 sumo squats
Finished with pax choice Mary
Happy Birthday Absolutely! We’re glad you chose to celebrate with us
End in COT