SSH x 25 IC
MTC x 25 IC
LBC x 25 IC
Plank Jack x 25 IC
Merkin x 20 IC
High Knees 15 yrds
Butt Kicks 15 yrds
Burpee x 10
Run to the first road by the school.
Run to every third mailbox
10-jump lunge
10 merkins
10 dying coach roach
End of road plank
Rotate high to elbows
Millbridge parking lot
Hill run x 8
At the bottom of the first 4
15 Derkins
LBC x 20 IC
Plank Jack x 20 IC
Bicycle x 20 IC
At the bottom of the second 4
15 Dips
3 Laps around the Millbridge parking lot
Lap 1
10 Jump Squats
run
10 Hand release Merkins
run
Plank
Lap 2
10 Monkey Humpers
run
10 Hand release Derkins
run
Plank
Lap 3
10 LBC
run
10 CDD
Run gravel road back to parking lot
10 MTC
10 LBC
rinse and repeat
We said farewell to Nesbit Park this morning with a major beatdown. It will be one the PAX won’t forget. Looking forward to our new AO Cuthbertson Middle school. We will need to welcome that next Monday with a big F3 welcome.
What can I say about the Pax.
McStuffin is a beast, he really pushes the PAX is all aspect of the workout.
Transporter is Mr. consistency, always at the front helping motivate the Pax. Not sure he was a fan of the Monkey Humpers today but who is.
Short Circuit has come along way since he first started his F3 workouts. Pretty soon he will be running his own workout. Thats what happens when you commit to 3 days a week.
T-Ball, I can’t really talk about the a guy that wears a sweat shirt with “the team up north” however I think he is a little confused. He wore a Michigan St. shirt Saturday and Maze and blue one today. Enough said!
Popeye. I am not sure but I think he took a spill on one of the speed bumps on the dark gravel road this morning.
Frack has volunteered to lead one of the workouts in the upcoming weeks. Know his workout style it will be a major beatdown.
Thank you for taking us out Short Circuit.
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