Date: 2024-10-29 AO: bagpipe Q: Roulette PAX: F3 Elsa, Starch, FlexSealer FNGs: None COUNT: 4 WARMUP: Mosey to the Park behind Bally Hotel SSH (Side-Straddle Hops) – 20 reps Imperial Walkers – 15 reps Windmills – 15 reps Mountain Climbers – 20 reps Arm Circles – 10 forward/10 backward THE THANG: Round 1 Run: 0.25 miles on the trail around the park Merkins – 20 reps Squats – 25 reps Plank Hold – 45 seconds Active Recovery High Knees – 1 minute Alternating Lunges – 10 reps each leg
Round 2 Run: 0.25 miles on the trail around the park Burpees – 10 reps Leg Raises – 20 reps Air Squats – 25 reps Active Recovery Walking Arm Circles – 1 minute Standing Toe Touches – 15 reps
Round 3 Run: 0.25 miles on the trail around the park Carolina Dry Docks – 15 reps LBCs (Little Baby Crunches) – 25 reps Alternating Step-Ups (if available) – 20 reps Active Recovery Standing Cross-Body Arm Stretch – 30 seconds each side High Knees – 1 minute MARY: Sprinkled in throughout and some LBCs at the end to fill time. ANNOUNCEMENTS: F3 Gear orders are live. If you want it, bag it… COT: Appreciation for the men in the circle showing up and putting in the work both in fitness and fellowship… Reminder to tell someone that you love them today.
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