F3 Flash – Shoulder the Burden

F3 Flash – Shoulder the Burden

10 PAX took on the sub freezing temps of Union County for a workout that forced us to shoulder each other’s burdens.

Warmup

• Quick lap around the Cuthbertson MS parking lot
• SSH (IC) x 50
• Imperial Walker (IC) x 20
• Mountain Climber (IC) x 20
• Downward Dawg calf stretching
• Merkins (IC) x 20

The Thang

• Mosey to school entrance
  • Partners – Total 200 dips – 1 partner dips / other partner runs circle / switch
  • Flutters waiting on 6
• Mosey to HS steps (20 plank jacks en route)
  • Partners – wheel barrows up stairs / run to door / return to bottom / switch – 6 rounds
• Head to the top of the stairs
  • Partners – 1 partner in peoples chair w/ overhead presses (AMRAP) / other partner runs to bottom of stairs and back
  • Plank waiting on 6
  • 10 count
• Indian run around bus loop to MS awning
  • Partners – wheel barrow length of awning / both do 5 burpees / switch – 3 rounds
  • 10 count
• Mosey to parking lot
  • Carolina Dry Docs to ensure shoulders are feeling good
  • Finish with Marry – heels to heaven / WWII sit up / American hammer / LBC / flutter / LBC / raised toe touches / 1-legged scissors / pistol LBC

Announcements

• Fortitude tomorrow 5:30 – those interested can carpool from Cuthertson MS at 4:45
• Sanctuary tonight – 7:30 @ Brooklyn Pizza – Studying James, chapter 2

Pray

Out