Ballast Beatdown 7/23

Ballast Beatdown 7/23

QIC: crosswalk

# of PAX: 7

PAX: gravity, tiny dancer, kix, Crockett, sunshine, Rhombus

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Warmarama:

Mosey to Convention Center Parking Deck

Mountain Climbers IC x15

Hold

Tempo Merkins IC x10

Hold

Plank Jacks IC x10

The Thang

Sprint to the top of the parking deck

Mosey back down

Pearls on a String Pyramid

10 burpees

9 tuck Jumps

8 burpees

7 tuck Jumps

6 burpees

5 tuck Jumps

4 burpees

3 tuck Jumps

2 burpees

1 tuck jump

Silent SSH IC circle

1 tuck jump

2 burpees

3 tuck Jumps

4 burpees

5 tuck jumps

6 burpees

7 tuck Jumps

8 burpees

9 tuck Jumps

10 burpees

Sprint to the top of the parking deck

Dora 100s

100 merkins

100 squat jumps

100 WWII sit ups

Mosey back down and back to flags.

Mary

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s