Pledge of allegiance
Warm up
Side straddle hops
Cotton pickers
Arm circles
Low, slow squats in cadence
Low slow merkins
11’s-10 merkins on one side. Run to a cone in one direction and then return. Do 1 squat. Then run to a cones in one direction and then return. The repeato with 9 . Run again. The 2 squats. Repeato until you get to 1 merkin and 10 squats. You get the idea.
To the rock pile
Curls for the girls
Tricep extensions
Over head press
Bent over row
Rinse and repeat x3
Wall sit while pax runs to tree and back x2
balls to the wall 10 count per pax walking lunges to corner and back in between x3
Mosie to the flag
Merkin merry—10 merkins, the merry of choice, then ten, then merry then ten etc. Don’t ask we did a lot!
The last minute since we didn’t have 6 everyone shared who and what brought them to F3. IT was a great one. Chicken wang got in his first of the y