This workout was co-Q’d by Costello and Tree Hugger.
A perfect day to be at the Mothership; about 72 degrees.
F3 WELCOME & DISCLAIMER
Side Straddle Hops x 20
Arm Circles x 20; forward and backward
Costello likes to warmup with Burpees – 25 Burpees; done
Moseyed from the upper parking lot to the field next to the stage. Six cones were situated in a rectangle, each about 20 yards apart. PAX partnered up and went to a cone. At the cone there were two exercises and instructions on how to get to the next cone. One PAX had to be blindfolded while his partner guided him to the next cone. The six cones had the following exercises and instructions:
Cone 1 – Diamond Merkins x 25, Alternating Shoulder Taps x 25, Crawl Bear to Next Cone.
Cone 2 – Lunges x 25, Little Baby Crunches x 25, Wheelbarrow to Next Cone.
Cone 3 – Merkins x 25, Big Boy Situps x 25, Bear Crawl to Next Cone.
Cone 4 – Carolina Dry Docks x 25, Flutter Kicks x 25, Army Crawl to Next Cone
Cone 5 – Monkey Humpers x 25, American Hammers x 25, Spiderman Crawl to Next Cone
Cone 6 – Squats x 25, Box Cutters x 25, Crab Crawl to Next Cone
PAX continued from cone to cone until we reached 7:45; water break, then moseyed back to the upper parking lot for Mary.
Mary was Dealer’s Choice; O’Positive led PAX in a mountain climber push-up exercise, Shoestring led PAX in ABCs, and Teacher’s Pet led PAX in leg raises.
COUNT-OFF & NAME-O-RAMA
11 PAX (No FNGs)
CIRCLE OF TRUST/BOM:
Costello shared a few words with the PAX. Who is your guide 20/20? Who’s is Guiding your thoughts your senses?
Who is Guiding your Family – the news, the phone, television,
Or Is God Your True Guide..?
As Costello would say….it was a blessed day.