The plan included a field that was locked due to COVID. Whatever, on the plan B. When 8 other pax rolled up I was conflicted. I was happy for the tun out, but plan B was a no go with that many dudes. On to plan C… wait… I didn’t have a plan C! About half way through the BB Cosmo commented my Q was like jazz- just riff’in. Thanks bro! I like jazz, but we all know not every one does. Here’ how our 45 minute riff session worked out.

Warm Up

SSH, bat wings(15IC arm circles, reverse, seal clap, cherry pickers, overhead clap, overhead press), 10 burpees OYO, slow squats(3 down, pause, 3 up)

ME

Mosey’d to the courtyard by the stadium for lucky 11s: Carolina dry docks and squat jumps with bear crawl/crawl bear

Ring of fire 6″ hold until each pax complete 5 Hello Dollys IC

Mosey’d a bit further for some wall work.

• 15 wide grip erkin in tempo(according to the F3 exercon, tempo is 3 down 1 up)
• 15 ranger derkins in tempo
• 50 toe touches OYO
• 20 dips IC
• 10 (each leg) single leg squats in tempo

Mosey’d to the stairs for Jacob’s Ladder(same as lucky 11s, but using stairs): Lunge jump and merkins. Those stairs had a landing in the middle, so we did a burpee every time we crossed it.

Mosey’d back to the start.

Mary

50 flutters IC