PAX: Lucius, bogey, Big Short, Maguire, Rambler, Smokey, Wedding Singer FNGs: Messy, Swish
WARMUP: SSH, Imp, Itty Bitty Arm Circles, Cherry Pickers, MPhelps, Down Dog, WGS, Burpee escalation throughout: 1,2,3,4,5,10 burpees.
THE THANG: bear crawl, crawl bear, lunge walk, 20 years each. Then some sets: 10 Merkins, 10 WWIIs, followed by 80 yard run to red zone and back. 3X of that. Then to the red zone for 20 walking burpees. Next sets: 5 Bobby Hurleys, 15 LBC, 80 yard run. ( 3x sets). Then to the red zone for 20 walling burpees. Jog back. Then: 20 yards crawl bear, 20 yards broad jump, 20 yards walking lunges , 20 yards bear crawl, and into the zone for 10 ( ten) burpees; back to goal line; then 20 yards crawl bear, 20 yards broad jump, 20 yards walking lunges , 20 yards bear crawl; final burpees in the red zone 20 (90 burpees total in workout).
MARY: Freddy Mercuries, Toy Soldiers, Flutter Kicks
ANNOUNCEMENTS: coffee next; GTE35 sign up
COT: I will post the tribute to Cardinal one more time. An inspirational F3 story. I am so grateful to have F3 in my life.