escalator

THE SCENE:
niiiice breeze.

F3 WELCOME & DISCLAIMER done

WARM-O-RAMA:
15 x SSH IC

15 x imperial walker IC

15 x hillbilly IC

10 x daisy picker IC

THA-THANG:
Mosey to road with streetlights, near startex.

Run to each streetlight and perform exercise, starting at 2 reps and escalating by 2 at each streetlight, going all the way up to 20 rep count, stopping at the 10th streetlight along the way. And then perform next exercise on the way back to first streetlight where you started. We modified some of these counts where needed. Exercises are as follows:

Hip raises – right side – to 10th streetlight

Merkins – on the way back

Hip raises – left side – to 10th streetlight

Wide Merkins – on the way back

Crunches – to 10th streetlight

Burpees – on the way back

Groiners – to 10th streetlight

BBSUs – on the way back

MARY:
Ran out of time.

COUNT-OFF & NAME-O-RAMA:
2 PAX. Upgrade (QIC) and Dawson.

CIRCLE OF TRUST/BOM:
Focus on listening better.