Laces Out is the perfect DJ for F3 workouts, consistently putting together fire playlists. We joked around last week about a county-themed workout and he didn't dissapoint!

WARM UP
WMH x 10
SSH x 10
Harvester x 10
Hillbilly Walker x 20
Imperial Walker x 10
Arm circles x 20
Overhead claps x 10
Seal claps x 10

Mosey to the incline

ME
Dora
200 SSH w/ run
150 LBCs w/ side shuffle
100 Merkins w/ backward run

Cards
Standing lunge x 15
Rosalita x 20
Derkin x 17
Dips x 25
High knees
HtoH x 14
Shoulder tap x 25
Hand clap merkin x 12
Plank jack x 25

F3 Yoga

COT
Talked through folks getting some procedures done and 2ndf opportunities

MOLESKIN
I talked through my meditation routine and shared some positive results of maintaining a consistent practice.