Arrowhead Park Soft Launch

Arrowhead Park 10/13/19

QIC: crosswalk

# of PAX: 15

PAX: pennylane, seahorse, cookie, watchdog, rx, crockett, motorboater, brick City, rhombus, Kix, cookout, Hoosier daddy, chuckles, dogwood, crepeface

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

Warmarama:

Mosey to field

10 burpees OYO

Stretch

10 burpees OYO

The Thang:

Hill Individual medley (3 rounds):

1 sprint

1 bear crawl

1 backwards crab walk

Mosey to basketball court

Up down Shuttles

Perform one up down at:

Foul, half, foul, end line, foul, half, foul.

Mosey to paved hill and partner up

Quick DORA

200 Big Boy Sit Ups accumulative.

Running partner runs up hill and back

Mosey to Gaga pit

10 up and over hand release burpees

10 derkins

10 ierkins

10 squats

Mosey to playground

Stations (2 rounds)

10 pull ups

10 dips

10 wooly worms

Mosey to tennis courts

Shuttles

Mosey to shelter

10 step ups (each leg)

Crunchy frogs IC x20

30 second high plank

30 second low plank

7 sprints up the hill to finish.

SMACK TALK!

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