11 did whatever it took to make it through 45 minutes of fun.
Warm Up
SSH,merkins,WMH,merkins,IW,merkins
Main
Yog up to some road… bear crawl to intersection
Yog up to ping pong tables … PPPs(10,8,6,4,2), box jumps(10,8,6,4,2)
crawl bear up a block
bernie sanders to next intersection
Plank routine… never break plank
merkins x5, Mtn. Climbers ICx5, Plank Jacks IC x5, Ski abs ICx5, In-n-Outs SCx5, merkins x5
squat routine…
Squats x10, lunge single leg x10, jump squats x10, squats x10
AYG down the hill stopping half way for 10 burpees OYO
AYG bottom of the hill
merkins x10, Mtn. Climbers ICx10, Plank Jacks IC x10, Ski abs ICx10, In-n-Outs SCx10, merkins x10
squat routine…
Squats x15, lunge single leg x15, jump squats x15, squats x15
AYG up the hill stopping half way for 10 monkey humpers
AYG to the top
merkins x15, Mtn. Climbers ICx15, Plank Jacks IC x15, Ski abs ICx15, In-n-Outs SCx15, merkins x15
squat routine…
Squats x10, lunge single leg x20, jump squats x20, squats x20
Traveling burpees to next intersection
yog over to picnic tables
dips SCx30
Mosey back to AO
merkins x5, Mtn. Climbers ICx5, Plank Jacks IC x5, Ski abs ICx5, In-n-Outs SCx5, merkins x5
LBC – Rebar
AH – Link
BOM
Getting out here in the cold dark gloom seems to be getting harder and harder. The longer you’ve been doing F3 the harder it gets to motivate and get out the door. Fieri says the best way to get motivated is to sign and Q, this is true and the reason I took the Q this morning. Sign up to Q and motivate yourself to get out. It’s important to the group and it’s most important to you. Until we meet again in the gloom, AYE!
Beware of getting in the habit of fartsacking or this is what happens…