DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, who is CPR certified and who has a cell phone
The Warm Up
Mosey to front of school
20- SSH
15- Imperial Walkers
10- Merkins
Calve Stretch
The Thang
Mosey to back of trail for some light LIGHT work– haha
alternating lights up trail 10 merkins and 10 big boy sit ups.
Grab some wall at transporter shed for arm presses-
50 air presses- single count
50 air presses left leg high
50 air presses right leg high
Mosey to back of High School – mosey to bottom of stairs for 1 burpee after each
20- Donkey Kicks
20- LBCS
20-Mike Tysons
20 -Heels to Heaven
20- Merkins
Mosey to benches- 3 sets of each but bear crawl 1/2 of island on way back to dips
25- dips at benches
30 -step ups at school
Mosey to front of school
10- derkins and run 1/2 lap
20 heels to heaven 1/2 lap
10 merkins 1/2 lap
Moleskin
I just wanted to stress how F3 has changed me physically and mentally and that is a credit to F3 Waxhaw family. I want to especially thank the Crest of Brairs for holding me accountable and pushing me to do what I really didn’t think I could do. I am forever grateful.
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