New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.
Welcome aboard Ringo glad to have ya!
The thang:
Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC
Fwd, retro, and lateral lunges x 8
3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)
Circle up for 8 min of: plank progressions: side with R/L arm/Leg high, Makhtar N’Diaye, shld taps, Christian Laettnars
Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.
Name0orama, COT, Prayer
Thanks guys!
Chewy
