Kevlar with a Country Kick!

Kevlar with a Country Kick!

F3 Kevlar 6.20.14

22 of Charlottes finest sure did enjoy some good old southern muscle screamin’ workin’ out on this here fine morning.

THE THANG

Circle up:
-SSH X 15
-Merkins X 15
-Imperial Walker X 15

3 laps around small track.
-10 burpees after each lap

Mosey to get rocks:
-Each person gets a rock.

Mosey to ball field:
-Get into groups of 3
-Partner #1 gets on 1st base line.
-Partner #2 gets on 3rd base line.
-Partner #3 gets ready to run.

3 rounds

First Round:
P1: Bicep curls
P2: Tricep overhead extensions
P3: 10 burpees & 1 lap around outfield.
-All 3 partners flap jack until each has completed all 3 stations.

Second round:
P1: Squat presses
P2: Louganis’ w/rock
P3: Same as above
-All 3 partners flap jack until each has completed all 3 stations.

Third Round:
P1: Stagger merkins on rocks
P2: Russian twists
P3: Same as above.
-All 3 partners flap jack until each has completed all 3 stations.

Mosey to play ground for some more rounds!

P1: Dips on benches
P2: Pull-ups on bars
P3: Donkey kick merkins on swings

Rinse & repeat 3 times.

Mosey back to field/track for Mary/Name-o-Rama.

Mary:
-LBC X 15

As always, it was sure a pleasure to lead such fine fellas. The workout did not help my form while fly fishing on the river today at all & apparently the trout decided my presentations were off enough that they didn’t want to give it a go. Oh well, I got my workout in!

-Country Livin’