December 30, 2019

2 years F3

THE SCENE:
The Levee

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Slow pickers x 15 IC

Tempo Squats x 20 IC

Imperial Squat Walkers x 25 IC

THA-THANG:
Pick up your weight (most had CMUs/a few had rucks) and mosey to far side of pond circle

Complete 20 reps of assigned exercise (with weight) and then run (with weight) to the next light pole.  20 reps at 4 light poles then hold plank till all in.

  • Lunges
  • Swings
  • Curls
  • Flutter Kicks
  • Squats

Rinse/repeat the lunges, swings, and curls.

Mosey back to the start with your weight over your head.

Time

MARY:
Nope

COUNT-OFF & NAME-O-RAMA:
21 pax: No FNGs

CIRCLE OF TRUST/BOM:
Thanked the pax for their fellowship over the past 2 years.

MOLESKIN:
This workout made me sore.

 

QIC:
Snowman
Workout Date:
12-20-2019