30s on the 30th

Posted
  • When: 12/30/17
  • QIC: MARTA
  • The PAX: Dean Wormer, Rebar, Kitten, MARTA

30 degrees on the 30th of December and the fun comes in 30-second increments.

WARMARAMA

Lap

SSH

Imperial Walker

Hillbilly

Arm circles

Merkins

Mtn climber

Air squat

 

THE THANG

Mosey to Armory, TBR style with flag out front, 20# black punkin in middle, guy at the six does 5 burpees then sprint to front to take the flag.

 

10 rounds of a 4-station circuit, 30 sec each station, 10 sec to switch:

Wall balls (I’d like to name these Larry Legends if there isn’t already an F3 name)

Pull-ups or Dips (your choice, YHC alternated)

Tire flips

Burpees

 

TBR-style mosey back, halfway there the shovel flag snapped at the joint. YHC’s got some work to do

 

MARY

LBCs

Heels to Heaven

Peter Parker/Parker Peter/Peter Parker Peter

 

COT

New AO “The Jag” launches Tues 1/2/18 at 0530 at North Chatham Elementary. Tell your Governors Club, Governors Village, Westfall buddies to come out and get some.

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