THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
SSH, cherry pickers, baby arm circles FTU&BTD.
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup. Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net. Lunge back to gate and start flutter kicks until regrouped. Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO. Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat. Scatter Pax to stations and initiate exercise.
- WWII sit ups – ten
- Squats – twenty
- Merkins – ten
- Monkey humpers – twenty
- Dips – ten and Grady Corns – thirty = Do both to relieve congestion at the bench for the dips.
- Burpees – ten
- Rinse and Repeat above by running back to WWII sit up station.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
If you’re offered a seat on a rocket ship, don’t ask what seat. Just get on!