11 Pax made the right decision (a month ago) to get after it in the gloom: AlrightAlright, Gambler, Spread, Special Sauce, Ant Man, F150, Rump Roast, Aaaarrrggghhh, Ina, Oatmeal, QIC: The (Scranton) Strangler [Nashville]
Warm Up:
Mosey around the park – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Overhead Press – 35 SSH
Partner Off 1’s and 2’s
Thang 1 – Park Benches
Partner 1 runs the sidewalk to the Flag and back while partner 2 does completes 10 merkins 12 Dips 15 Squats continuous. Switch when Partner 1 gets back. Each Partner did that twice.
Thang 2 – Soccer Field
-Everyone together – walking lunge to the half way mark and run the remaining distance (flutter kick till all in)
-Lunge back to the half way mark and run the remaining distance (flutter kick till all in)
-Bear crawl the entire length of the field
-11’s – Start with 1 Merkin – backwards run the length of the field – 10 Burpees – Forward run to the starting point (PAX did this till the Q got tired).
Thang 3 – Time Wasters
-Plank Circuit
-Pushup and Squat Variations
-Plank Circuit
-Pushup and Squat Variations
-Pause Squats
Mary
Mosey back to the flagpole
F3 Dallas: Thank you all for allowing me the opportunity to serve. I look forward to moving down to the area and working out/getting to know you all in my transition from a Volunteer to a Texan. PS I apologize for the delay – honestly, I completely forgot.
Best,
The (Scranton) Strangler
One Reply to “TITAN UP”
Comments are closed.