The Rope

Disclaimer accepted by all. (I am still thinking about Beaker’s challenge for a rhyming version.)

Warm-up: OYO – neck rolls, trunk rolls, arm swings, huggy bears, leg swing, and quad stretch.  IC – SSH, Abe Vigodas, Grass pickers, side lunge, Merkins, Mayweathers, Peter Parkers, and calf stretch.

Runners – six hill sprints, 20 dips, 10 Derkins.  0.0 – one revolution of The Thang.

The Thang – Partner up.  Partner A does weighted exercises for 20 reps while Partner B jumps rope or holds low plank.  Flapjack and repeat. Weighted exercises included: bench press, shoulder press, curls, squats, chest flys, and skull crushers.  Finished with 10 parking spaces of lunge walk.

Mary: Dealer’s choice.  IC – American hammers, flutter kicks, big boys, LBCs, toe grabs, and crab cakes.

COT: COR, NOR, announcements and prayer requests.  Hawkeye – you are an inspiration!

F3 Lehigh Valley