8 F3 regulars circled the virtual site flag on a cool 50 degree gloom ready to get better!
DISCLAIMER
Mosey to the track and around it once doing butt kicks, high knees, karaoke each way, repeat X2.
COP #1: WARM UP
SSH X 20
Hillbillies X 20
J Lo’s X 10
Squat Pulses X 20
Good Mornings X 10
Burpees X 5 OYO
Mosey to the Foundry stopping twice for sudden change: 5 Burpees OYO
The mumblechatter was music to my ears!!
Foundry Circuit: Partner up, 4 groups
– Run to water fountain, 5 Burpees, run back (timer)
– Hanging leg lift oblique twists
– WWII Sit Ups
– Pull Ups
Rinse and Repeat
Mosey to NOMA stopping on the bridge for sudden change: 5 Burpees OYO
YHC noticed a well lit area with a nice sized curb, perfect for D14 ISI!
Single leg curb hops X 45 seconds each leg.
If you’d like a demonstration on perfect form, just ask Bogey.
Line up at the fountain for:
Dips X 20
Ierkins X 15
Derkins X 10
COP #2: MARY
LBC X 30
Russian Twist X 20
Crunchy Frog X 20 (RIP Shorty/Snooze)
Hello Dolly X 10
Mosey back to the VSF.
Hold up, sudden change: 5 Burpees OYO
Made it back with 30 seconds to spare, my bad…
5 Burpees OYO
Sealed the deal with COT: Count-off, Name-o-rama, announcements, intentions, and Prayer.
Good luck to those Tough Muddin’.
Thanks for letting me lead.
Cowbell
