TITAN UP

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