Warm up
SS Hops, Merkins, Grass pickers, Mountain climbers, Trunk rolls, Arm circles , Shoulder taps, Moseyed around the playground and back to the sound stage for a round of Balls to the wall ( 10 count each pax) followed by Peoples chair ( also a 10 count each Pax)
The “THANG”
I set up 4 cones. 2 at each end of the parking lot with the F3 Shovel flags as the halfway point. Starting at one end with the 1st of 4 rounds of exercises we began with 10 Burpee’s OYO, Then a mode of transportation to the middle point where the flags were. We Ran backwards (NUR) followed by a second set of exercises at the middle point (Squats in cadence). Then another mode of transportation to the end cones ( Crab walked ) for the first Round. Once at the end, we sprinted ( speed zone) to the starting point to begin
round 2. Merkins, Crawl Bear, Monkey Humpers then bear crawl- Sprint. This went on for three more rounds until 7:25am
we then did a dealers choice round of Mary followed by CountOramma, NameOramma and COT.
GOOD TO SEE THE GUYS SHOW UP AND GET INVOLVED IN THE BEATDOWN. Great Coffateria and Q-Source afterwards.