F3 WELCOME & DISCLAIMER:
Heel to Toe Grabs
In & out merkins (5 wide, 5 regular, 5 narrow)
Mosey to Soccer field.
Soccer Net to Net ladder:
5,4,3,2,1 – burpees & gorilla squats opposite end lines
Mosey to Soft top
4 groups / 4 exercises / 3 rounds
30 sec max effort, 10 seconds to rotate to next exercise and begging next exercise for 30 sec max effort. Repeat until 3 full rounds complete.
Mosey to tennis court.
wall walks x3
4way lunge x 10
In & out merkins x 2
Burpee w jumps over single/double line
Sprint to far line of tennis court and back pedal in between each round of burpees
Mosey to soft top for Mary
Toe touch w/ off leg hovering
In & out Merkins
Celebrity Protractor (Spread)
Big Boy Sit-ups
Mosey Back to the flag for Al Gores until the clock struck 545
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Spread, Aaarrrggghhh, Ina, Oo-De-Lally, Eruzione, Spiderman
QIC: Special Sauce
CIRCLE OF TRUST/BOM:
Good stuff today men. We kept it moving and everyone gave great effort throughout. Shoutout to Spider-Man for doing 25 burpees and 25 gorilla squats during the ladder instead of the assigned 5,4,3,2,1. Aggressive way to start!