This is by far I favorite place to Q in Ayden, The Collard Patch.
So here is what we did for a warm-up – MERKINS – and that is the only dam warm up you ever need to do in F3.
For DA THUNG we did laps around the track and stopped at every light pole to do an exercise, So round 1 was a burpee at every light pole. round two was 2 lunges at every light pole, 3 was merkins, 4 was ww2 and 5 was Hallelujah. This took up must of our time, but we still had time to hit the rock pile. At the rock pile we got Aquaman size rocks and did 3 rounds of 20 curls, 20 triceps press, 20 shoulder press and 20 rows. Next we took our rocks for a trip down the road and did the exercises again. We return the rocks and went back to the flag.
COT
BOM
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