AO: The Zoo
QIC: MAD COW
PAX: Snoop, Hasselhoff, Hank The Tank, Gravy, Cuddle Buddy, Less, Miss Daisy, Forrest, Cold Cuts, BasicBro
on Q at The Zoo. My reign of terror will come to an end shortly. No coupons. SYITG.
Parking Lot Tracers (x2)
1 minute of Curb Step Ups (x2)
Mosey to the Hidden Hill
Catch Me If You Can (up the Hidden Hill w/Burpees) – Two partners. Partner 1 performs 3 Burpees, and then sprints to catch the Partner 2, who has been running. Repeato until the PAX reach the end of the parking lot at the top of the Hill.
11’s w Merkins, BBS & Lunges – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Start with 1 merkin & 10 BBS…PAX lunge to get to the next exercise.
Bear Crawl Indian Run w/Lunges – PAX lines up head to to feet in plank position. The man in the back of the line LUNGES to front of the line while the rest of the PAX are bear crawling.
Catch Me If You Can (up the Hidden Hill w/SSH’s) – Two partners. Partner 1 performs 3 SSH’s (4ct), and then sprints to catch the Partner 2, who has been running. Repeato until the PAX reach the end of the parking lot at the top of the Hill.
On the way back to the AO, stop for the following AB exercise:
PAX circle up on six forming a circle with heads in the middle and feet up in the air. PAX take turns running around the circle pushing down the feet of the PAX. Repeato until everyone has ran around the circle.
AYG partner sprints – To finish the workout, PAX line up in two lines then sprint / race the final stretch back to the AO.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)
MOO Mother F’ers,