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
