AO: DeHavilland (Delco Park)
Pax: Burt Macklin, FBI, Swobbles, Bone Daddy, Tails
Warm Up in the Parking Lot
SSH IC X 20
Imperial Walkers IC X 20
Windmills IC X 20
Getting the toys from the toy box, we proceeded to the edge of the soccer field where we established 5 stations.
Sledge hammer/tire smash
25# Medicine ball situp
25# Sandbag Round the World
15# Dumb bell swing
25# Medicine ball Push press
Work for 20 seconds, rest 10, repeat.
After 2 sets at the station, rotate to the station.
Each Pax visits each station for a total set of 10 minutes.
Proceed to the soccer field where over 40 yards we performed a variety of sprints, bear crawl, crab walk, carioca left and right, shuffles, moseys and sloweys.
Back to the COP, same timing as before.
Elevated merkin right
Elevated merkin left
Sandbag push press
Another round of sprints, bear/crab stuff, etc., etc.,…
Final COP with makeshift club bells
Round the world
Big arm swings
With a few minutes remaining, we engaged in an F3 crap shoot – hand-made dice with one die having exercises instead of numbers: Merkins, LBCs, Freddie Mercurys, Squats, Burpees and the F3 logo as wild/dealers choice. Tossing the number X 3 for the number of reps to be performed.