Four Stations One Ina

AO: Caruth Park
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC
Overhead press x20 IC
Windmill x10 IC
IST x10 IC

THA THANG:
Mosey over to stations (3 PAX per station)
Each station consisted of different exercises, complete each of the exercises as many times as possible in 5 minutes

Station 1 : 5 burpees
10 squat jump w press (med ball)
15 Russian twist double count (med ball)

Station 2: 10 merkins
15 rugby sit-ups
40 jump rope

Station 3: travel cherry picker (med ball)
Bear crawl
Frisbee walrus
10 sit-ups with press (med ball)

Station 4: 15 dips
Walk out w frisbee
20 lunges w med ball over head

After 1st station (5 min) – jog to tennis court for suicide, jog back
After 2nd station (5 min) – jog to tennis court for suicide, jog back
After 3rd station (5 min) – sprint/jog to tree and back
After 4th station (5 min) – jog to tennis court paint lines, jog back clean up stations then jog back

MARY:
LBC x20
Bicycle x15
6 inch hold w/ one round of flutter kicks

COUNT-OFF & NAME-O-RAMA:
9 PAX –  AlrightAlright, Tattoo, Boomerang, Spread, Special Sauce, Aaarrrggghhh, The Gambler, Coach K
Q: Ina

CIRCLE OF TRUST/BOM:
Ina prayed us out.

MOLESKIN:

ANNOUNCEMENTS: