Three Flags Strong

We gathered with Marlin….3 layers strong, expecting the worse.

Mosey to the rock pile…

• Side Straddle Hops x 20
• Arm Circles -15 forward/15 back
• Peter Parkers x 20
• Windmills x 20
• Imperial Walkers x 20

To the football field we go, rocks in tow….

• Every 20 yards alternating 10 burpees & 10 LBC’s.  There and back.
• Now this time alternating 10 squats & 10 shoulder presses, with rock.

Time for a picnic…

• Dips x 20
• Right Leg Step Ups x 20
• Dips x 20
• Left Leg Step Ups x 20
• Circle in tight and pass the rocks, placing it at the foot of the neighbor on your left…starting with two rocks and adding two more.  Now shift gears and go the other way.  5 minutes.

Mosey back to the rock pile…

• American Hammer x 20
• Flutter Kicks x 20, slowing down the cooooouuuunt dramatically.
• Hello Dolly x 20, slowing down the coooouuuunt dramatically.

Back to the flag

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