WARM-o-RAMA
The Q couldn’t figure the math on how many motivators it would take to do 100 reps so we just did Motivators from 10.
We followed that up with The Mad Cow Special TABATA 100 burpees in 10 minutes.
THE THANG
The PAX were then greeted with 100 yards of fun!
Revolution 1: Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Pick up the six.
Revolution 2: Murder Bunny to the 10, perform 10 curls, 1 coupon squat (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 10. Murder bunny to the 20, perform 9 curls, 2 coupon squats, sprint the remaining 80 yards, recover jog to the 20. Repeat until all 100 yards and 11’s have been completed, murder bunny-ing between the yard markers. Pick up the six.
MARY
BBS x25, Pretzel Crunch x25, Box Cutter x25, Hello Dolly x25, mosey 100 yards down and back.
Cut a Flip: Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. First PAX to 100 reps called out to end workout. No surprise Bart Simpson led the group!
Circle of Trust (CoT)
- Count-O-Rama
- Name-O-Rama
- F3-specific Announcements
It’s all in the hips!
Chubbs