THE SCENE: Low 60’s. Wet ground.
F3 WELCOME & DISCLAIMER
Make loop around park. Stopped halfway for 20 & 20.
In the upper parking lot the 8 legs of the black widow sit:
Do 20 reps of the exercise, run up the black widow’s back (Lover’s Lane) and around back down to the next exercise. Repeat for time.
20 Suitcase Squats per side
20 Ruck Hammers (there and back is 1)
20 Burpee Thrusters
20 Single Leg Deadlifts per leg
20 Butterfly Sit-ups
20 Upright Rows
20 Lawnmower Pulls per arm
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We each got about 2 rounds done and about 4 miles running up the spider’s back!