Impromptu Romp

Impromptu Romp

12 Brave souls joined in for a heart-pumping workout

Warm Up:
In Cadence
SSH – 30
IW – 30
Happy Jacks – 30
Alternating Shoulder Touch – 30
Mountain Climbers – 20
Merkins – 20
Light Jog around the parking lot to start with my version of Ascending Curb Crawls adding a Boo Boo Bear Crawl after each 5 crawls to add to the burn.
10 – Ascending Curb Crawl (Bear Crawl with Boo Boo Bear Crawl + Ascending Derkins)
Slight recovery jog over to the 1st of 7 parking lot lights where we started alternating exercises with a jog in between lights for the first two rounds. And if our Thighs weren’t burning enough for the last round we replaced the jog for Wrestling Squat Shuffles.

Blimps (x3) –
Civilian Count

5 – Burpees
10 – Lunge Jumps
15 – IW
20 – Merkins
25 – Plank Jacks
30 – Squats
35 – Plank Claps (with Partner)

Jog over to courtyard for 2 rounds of peoples chair (LL /RL) and shoulder air presses.
We finished up with a light jog back to the start and Ab work.

Abs (x2)
In Cadence

Dolly
HTH
LBC
Rosie
LBC

Great Job Guys!

Announcements:

March 5th – F3 5th Anniversary Dinner – Music Factory Dinner – Sign Ups on F3 Site
April 9th – Spartan Sprint – Team Run – Team Name – “F3 Warriors”

Special Thoughts:
Dirty Birds Mother “Millie” is battling cancer and going in for surgery this week. Prayers for a full and speedy recovery.

Thanks to Transporter for taking us out.

Posted on behalf of Silicon