Intro

Inspired by a F3 Lake Norman post on what makes a good workout (hint: a workout that allows camaraderie to develop – https://f3lakenorman.com/backblast/a-good-f3-workout), we woke up early to the post Masters joy of one of sport’s all time greatest comebacks (Tiger) and post Tornado watch storms through the night. Solid workout and camaraderie through escalating circuits around the short track.

Warm Up

Brief Mosey to shake it out.

SSH x 25

WILLIE MAYS HAYES x 10

GOOD MORNINGS x 10

LBAC’s * 10

REVERSE LBAC’s *10

IMPERIAL WALKER X 10

HILLBILLIES X 10

Mosey over to the short track. F3 workout out playlist going.

The Thang

ESCALATING CIRCUITS – EFFECTIVE IN KEEPING US TOGETHER, MOVING, AND A GREAT ALL AROUND WORKOUT.

ROUND 1 – 5 burpees, 1/8 mile run around track

ROUND 2 – 5 burpees, 10 Russian Hammers OYO, 1/8 mile run

ROUND 3 – 5 burpees, 10 Russian Hammers, 15 LBCs, 1/8 mile run

ROUND 4 – 5 burpees, 10 Russian Hammers, 15 LBCs, 20 dry docks,1/8 mile run

ROUND 5 – 5 burpees, 10 Russian Hammers, 15 LBCs, 20 dry docks, 25 squats, 1/8 mile run

ROUND 6 – 5 burpees, 10 Russian Hammers, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run

ROUND 7 – 5 burpees, 10 Russian Hammers, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 35 Giddy Ups, 1/8 mile run

ROUND 8 – 5 burpees, 10 Russian Hammers, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 GIDDY UPS, 40 People’s Chair shoulder presses, 1/8 mile run

ROUND 9 – 5 burpees, 10 Russian Hammers, 15 LBCs, 20 dry docks, 25 squats, 1 minute elbow plank, 35 GIDDY UPS, 40 People’s Chair shoulder presses, 50 side shuffle hops

Mosey back to lot.

Mary

Flutter Kicks * 15 (Cadence)

Hello Dolly * 15 (Cadence)

Heel to Heaven * 15 (Cadence)

COT 

Name O Rama

Announcements: Easter Week Invitations, other

Prayers