April 2, 2019

Magnificent 7’s

Lair, Uncategorized, Weekday

THE SCENE: Upper 30’s

F3 WELCOME & DISCLAIMER

Completed after 10 penalty burpees for late flag

WARM-O-RAMA:
SSH IC x 25

Imperial Walker IC x 20

Abe Vigoda IC x 10

Cross Jacks IC x 25

Mosey to turf field

THA-THANG:
Perform exercises at each of the 4 corners of the turf field in multiples of 7. PAX stay together and run to each corner. Mix of plank, Al Gore, and Flutter Kicks while waiting for PAX to catchup on runs.

  • 7 Burpees x 4 corners
  • 14 Flutter Kicks (4 count IC) x 4 corners
  • 21 Merkins x 4 corners
  • 28 Squats x 4 corners
  • 21 Big Boy Situps x 4 corners
  • 14 Carolina Dry Docks x 4 corners
  • 7 Groiners x 4 corners

MARY:
Hello Dolly IC x 20

Ratchet Shoulder Blaster

COUNT-OFF & NAME-O-RAMA
6 PAX (Nature Boy, Dial Up, Steinbrenner, Pablo, C-Lo, Pops)

CIRCLE OF TRUST/BOM:
“We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.” – Steve Mariboli

“I can do all things through him who strengthens me.” – Phillippians 4:13

MOLESKIN:
Lots of good variation options with this workout. The 40+ crowd worked hard this morning and it felt great.

ANNOUNCEMENTS:

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