PAX: Gipper, Firewalker, Rooney, Feeney, Borat, Motown,
Q: Gunner
We started promptly at 6:00am with the F3 greeting. I stated the F3 Mission Statement and 5 Core Principles and the disclaimer.
I lead the start of the workout with a short mosey from the shovel flag to the Warmarama location over to the trailhead between the baseball and softball fields
WARM A RAMA:
15 IC Hairy Rockettes
15 IC Imperial Walkers
15 IC High Knees
15 IC Butt Kicker
15 IC Squat Kicks
15 Merkins
We performed this Warmarama Tobata-style – 3 sets in faster cadence each time
The Thang:
- 20 Alarm Clocks
- 20 IC Mountain Climbers
- 10 IC Crab Cakes
Run to next Station
- 20 IC Dying Cockroach
- 20 IC Low Dollys
- 20 IC Freddie Murcuries
Run to next Station
- 20 IC Monkey humpers
- 20 IC Bonnie Blairs
- 20 IC Mountain Man Poopers
Runs to next Station
- 20 IC Yoga Toe Touches
- 20 IC Slow Pitch Swimmers
- 20 IC Windshield wipers
Run to next Station
- 20 IC Makhtar N’Daiyes
- 20 Squat Kicks
- 20 Werkins
Run to next Station
- 20 Alternating Lunges
- 20 IC plank jacks
- 20 Scorpion Dry Docks
Post Thang
Motivators – starting at 10 count down to 1
Mary
15 Knee 3 Elbow
20 IC X-cross Sit Ups
20 IC LBCs
20 Big Boys
20 IC Ankle Touches
Announcements/ Prayers
Vala ticket pick up
Prayers for the Spartan Race Pax
COT- Shared with the Pax my first-time tutoring and getting an understanding of the frustrations of educating a young student.
