Warm-up

A fairly typical F3 warm-up consisting of 10-15 reps of each of the following:

• Side Shuffle Hop
• Good Morning
• Willie Mays Hayes
• Imperial Walker
• Hillbilly
• Arm Circles
• Slow Squat
• Slow Merkin

Main Event

The group mosied to a low stone wall fronting the Law School building. The PAX completed 2 supersets on the wall:

• SS #1: 20 step ups (10 per leg), 10 box jumps, 20 step ups (10 per leg)
• SS #2: 20 dips, 10 derkins, 15 dips

The group then mosied to the traffic circle in front of the Physics building. Here the PAX completed laps around the circle via the following travel methods:

• 1 lap via bear crawl
• 1 lap via bunny hop
• 1 lap via gorilla walk
• 1 lap via reverse lunge

After 4 laps, the PAX moved to the bottom of the amphitheater in front of the Science Center building. Here they climbed the ladder up toward Science Drive completing the following exercises on each terrace:

• Terrace 1 = 5 single leg squats per leg
• Terrace 2 = 5 single leg squats per leg, 10 spiderman merkins
• Terrace 3 = 5 single leg squats per leg, 10 spiderman merkins, 15 jump squats
• Terrace 4 = 5 single leg squats per leg, 10 spiderman merkins, 15 jump squats, 20 dips
• Terrace 5 = 5 single leg squats per leg, 10 spiderman merkins, 15 jump squats, 20 dips, 13 burpees

Upon reaching the top of the ladder, the PAX jogged back to the AO where they spent several minutes stretching until 6:15.

COT

11 PAX is a solid turnout for a wet cold January morning. A solid group!