Posted by Callaway from Header….
The Thang:
Run to the end of the parking lot and circled up Side straddle hop X 25 Mountain climbers X 25 Merkin X 25 Squats X 25
Run to the football track and do 1 lap at 75% speed with 5 burpees at every corner
Jog to goal line and do (4) 50 yrd sprints (forward, karaoke, Karaoke,
forward)
Rinse and repeat
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Jog to baseball fields and split up into 3 groups Group 1 – 50 merkins with feet up on railing Group 2 – 50 (25 each leg) 1 legged lunges on bleachers Group 3 – 50 LBC’s
Everyone rotates through each station
Rinse and repeat
Jog back to football field jumping up and doing “headers” every 20 yrds.
Run 1 lap around football track at 75% speed with 5 burpees at every corner
Line up on goal line of football field and split up into 3 groups Group 1 – Suicide sprints Group 2 – Russian twists Group 3 – LBC’s
Everyone rotates when suicide sprints are finished Rinse and repeat 2 more times
Run back to parking lot….
Naked Moleskin:
DV continues to grow. 41 pax today is the new high water mark. Welcome to the three FNG’s
Kudos to a few of the pax who are embracing the F3 spirit and getting after it hard – Strange Brew, Coal Miners Daughter and Thin Crust. Keep it up, boys!
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