Sand Bears, Burpees, & Broadjumps
THE SCENE: Cool front hasn’t hit yet but grateful that we’re past the heat of the summer. We were somewhere in the lower 70s and dry.
F3 WELCOME & DISCLAIMER
Side Straddle Hop x 20
Butt kickers 60 seconds
High Knees 60 seconds
Front Little Overhead arm circles x 10
Back Little Overhead arm circles x 10
Sand Bears & Burpees
We moseyed to the Beach Volleyball Pit and partnered up. One man on each side. Man 1 bear crawls the width of the sand pit while Man 2 does Burpees, when Man 1 reaches the other side, they trade. We did this mayhem until our arms were shaking (for about 20-25 minutes I guess).
Broadjumps & Lunges
We moseyed over to the Union Ave. on-ramp mountain and made our way up by doing a broadjump, 3 lunges, then another broadjump, 3 lunges, etc. We made it to the top of the hill then moseyed back down and around the skate park swimming pool.
Lay on your front with legs dangling in pool. Lift up your legs to 180 degrees, go back down to 90 degrees, rinse and repeat in cadence x 10
Turn over to your Six, make big circles with your legs with your feet going down into the pool and up into the sky. Like the O in ABCs. Toms made us do almost 40 of these.
On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for another 10.
Lay on your six with legs dangling in pool. Lift up your legs to 90 degrees, go back down into the abyss, rinse and repeat in cadence x 10
Mosey back to start.
COUNT-OFF & NAME-O-RAMA
Mothballs, Toms, Soybean, Chiachetti, Jailbait, Crayfish
CIRCLE OF TRUST/BOM: