No AC provided for overheating

No AC provided for overheating

Nothing like your VQ! Ductwork has been posting to F3 workouts for several months now and it was time to step up and lead. He did a fantastic job – read below what the activity was.

The Thang:
Mosey to the field, circle up

* IW x 15

* SSH x 20

* Mountain Climbers x 12

* Monkey Humpers x 10

4 corners:

* 10 Burpees

* CDD x 12

* 10 Burpees

* Squats x 12

* 10 Burpees

* Merkins x 12

* 10 Burpees

* Sister Mary Catherine x 12

* 10 Burpees

* Plank

Mosey to the end zone and partner up for Suicides + 3:

* Partner 1 – 25 yards | Partner 2 – 10 Merkins (Flapjack)

* Partner 1 – 25 yards + 50 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)

* Partner 1 – 25 yards + 50 yards + 75 Yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats (Flapjack)

* Partner 1 – 25 yards + 50 yards + 75 Yards + 100 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)

* Plank

* Partner 1 – 100 yards + 75 yards + 50 Yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)

* Partner 1 – 50 yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)

* Plank

* 100 Yard Gasser (AYG)

* 100 Yards at 50%

* 10 Burpees

Mosey to parking lot for Mary:

* Flutter x 10

* Freddie Mercury x 20