August 17, 2020

Quarter Pounder topped off with Bearcrawls

THE SCENE:
Approximately 65 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 25

Tempo Squats IC x 15

Bobby Hurleys OYO x 15

Arm Circles IC x 20

Abe Vigoda IC x 10

THA-THANG:
Mosey around parking lot

Starting at light pole: start with 1 burpee, lunge walk to next pole, 2 burpees, etc. to skate park

Skate Park work: BBSU IC x 10, Box Jumps OYO x 30, Bear Balls to the Wall

Mosey to football field parking lot

Quarter Pounder:

  • Sprint 25 yards, 25 merkins, backpedal to start
  • Sprint 50 yards, 50 squats, backpedal to start
  • Sprint 75 yards, 75 mountain climbers (2 is 1), backpedal to start
  • Sprint 100 yards, 100 SSH, backpedal to start

Light pole work again: 1 burpee, bearcrawl to next pole, 2 burpees, skip jump to next pole, 3 burpees, bearcrawl, etc

Skate Park work: same as before

Light pole work again back to Startex

MARY:
Flutter Kicks IC x 20

Nolan Ryans IC x 20

COUNT-OFF & NAME-O-RAMA:
9 PAX: Oral B, Stephen King, Rocket Launcher, High Note, Bandwagon, Boudreaux, Red Light, Finkle, Pops

CIRCLE OF TRUST/BOM:
“It doesn’t matter how slow you go as long as you don’t stop.” – Confucius

MOLESKIN:
Larry the Skunk showed up to say hello.

ANNOUNCEMENTS:
Stephen King VQ at Armory on 8/18!

F3 Memphis anniversary workouts (various AOs on 8/19)

“Brews-n-Chews” 8/19

Pronto Pup to provide breakfast at Levee on 8/21

QIC:
Pops
Workout Date:
08-17-2020