JULY 9 F3 AT THE FARM
Q: Fun Dip
5:15 Opening
5 Principles, Credo, and Mission Statement
Warm-O-Rama
15 each of the following: Side Straddle Hops, Moroccan Night clubs, Big Ones
Pre thang – MARY
Boat hold is your resting state (45, 30, 15) Each round
Round 1 (45 seconds of each), Flutter kicks, Gas Pumpers
Round 2 (35 seconds of each), Flutter kicks, Gas Pumpers
Round 3 (25 seconds of each), Flutter kicks, Gas Pumpers
The Thang – Buddy carry with a run
The PAX break into groups of 2. ABOUT THE SAME WEIGHT.
Top of STREET (LEGS)
25 Monkey Humpers IC
25 Bonnie Blair’s IC
25 Jump Squats on the UP
On the DOWN:
1) Always jog down the hill. Then you and you partner race around the small open space (one person goes right the other goes Straight)
Bottom of the street
25 Ranger Merkins (THEN: Run a fast lap around the park area)
25 T – Merkins (THEN: Run a fast lap around the park area)
25 (Each PAC’s Maverick Merkins)
On the UP: (If you can’t Carry you are
Buddy Carry Front
Buddy Carry Back
Be Creative but it needs to be a carry
FINAL (Shoulder Taps to the SIX or OMAHA)
COT: My f3 brother “Fanny pack” from south fork Sacramento at the Iron jungle AO. Talked about having a plan but always ready to veer and harden yourself for bumps along the way. Now share one thing that has been a bump in your path……