4/13/21
AO: Helms Deep
PAX: Court Marshall, Ditka
Q: Fence Post
Weather: Dry, Partially Cloudy, 40 deg. F
Warmup
- Good Mornings x10
- Is, Ys and Tss x10
- Egg beater x10 both directions
- Toe touches Left and Right x10
- Prisoner squats x10
The Thang
- Mosey 1/4 way around the track
- on your six = hollow hold 10x
- Mosey 1/4 around the the track
- on your face = Superman 10x
- Mosey 1/4 around the track
- on your six = LBC 10x
- Mosey 1/4 around the track
- Merkins 10x in cadence
- incline rows 10 x or carry the jugs ten steps
- toss the ball
- big circle shovel to the left around twice
- big circle shovel to the right around twice
- two parallel lines chest pass up ad down the line
- incline rows 10x and carry the jugs ten steps
- toss ball backwards over your head
- incline rows 10x and carry the jugs
- incline rows 10x and carry the jugs
Cool down
- mosey around and do big arm circles then toe touches slow to center
Count 3
Name-o-rama
Picture
F3 Dayton 