Time: 0530
Conditions: Windy 48 degrees
Pax: Cobra, Zebra
Q: Wilson
Warm up
- 20 SSH IC
- 10 Windmill IC
- 20 Cotton Pickers IC
- Arm Circles
- Hip Circles
The Thang
Mosey to the Picnic Shelter
Tabata Insanity – Tabata Protocol (20 second exercise, 10 rest, 8 cycles)
- American Hammers
- Picnic Bench Dips
- Air Squats
- Merkins with Shoulder Taps
- LBCs
- Humpers
Mosey back to the flag for:
- Calf Stretch
- Deep Squat Held in Position, followed by:
Count-o-Rama
Name-o-Rama
COT
Extra Credit!!
Slowsy back to the picnic shelter (Cobra left his hat….)
YHC,
Wilson
F3 Dayton 