Warm Up
SSH x 10 IC
Bean Picker x 10 IC
Morrocan Night Club x 10 IC
Toy Soldiers x 10 IC
Mosey around the park and back to shelter 1
The Thang
Merkins x 10 IC
Prisoner Squats x 10 OYO
Burpees x 10 OYO
Curls x 10 IC
Skull crushers x 10 IC
Shoulder press x 10 IC
Bench press x 10 OYO
Coupon Squat x 10 OYO
REPEATO
Back to shelter – Partner up in 2s
P1 step ups on picnic table AMRAP for 1 minute OYO
P2 does merkins AMRAP for 1 minute OYO
Change places and repeat
Continue with partners relay race
Sprint to the tree and around the bend and back to tag partner who squatted until tagged.
Repeat x 3
Mary
Flutter kicks x 10 IC
Pickle pounders x 10 IC
Beanpickers x 10 IC
Burpees x 10 OYO
Fire Hydrants x 10 IC
Repeat
Back to shelter
Plank for 1 minute
Circle up!
Moleskin: I truly am grateful for each and every Pax that reached out with words of support and those who were able to make it out for my VQ and Bday celebration. Thanks to my little brother FNG (Nomad) for making it out to his very first F3 workout, and for bringing out his friend Winehouse to check out our region. Also thanks for bringing the refreshments!! I was Clearly Canadian wasted all weekend after taking home a few boxes of that stuff!
I am truly humbled and relieved to have my VQ out of the way. It was a stressful week leading up to it and I appreciate all the input everyone provided, including Pac Rat helping me add some exercises on the fly at the end as I planned a few minutes short for Saturday Beatdown.
I also want to send special thanks to Peyton for inviting me out for a crazy workout last year, F3 has been a true blessing in my life and my boys lives, and I couldn’t have imagined that I would have a gained a group of fun loving, tough friends (most of us) with cool nicknames (some of us), and big hearts (all of us).
I am super excited for this next year and can’t wait to see how much much we grow.
SYITG
#Kato #optimus #OCB #Crash #4howa #Pac Rat #Destro #Flaco #Mad Max #Trader Joe # Family Guy #Coors #Heisenberg #Winehouse #Nomad #2005