F3 Annapolis- Vortex Location
Warm-up
20 SSH IC
20 Imperial Walkers IC
10 LBAC forward IC
10 LBAC backwards IC
10 Bear Crawl Merkins forward
10 Bear Crawl Merkins backwards
Run 1/2 mile down to Beach 2.
Feel the Bern- reverse run up to 1st light (400yds), recover jog straight down.
Partners alternate running up with: burpee+broad jump, merkins, Bonnie blares, heels time heaven.
Run 1/2 mile back.
Q- Agassi
PAX- Ali, Chew Toy
9/29/20
F3 The Capital 