12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special.
Disclaimer: Welcome to F3 the Swamp
- Free of charge
- Rotational Led
- Outdoors Rain or Shine
- Men Only
- End with COT
Warm Up:
- Mosey
- Frog Squats
- Big Arm Circles FWD
- Big Arm Circles BWD
- Imperial Walkers
- Moroccan Nightclubs
- Toy Soldiers
- Should Tab Merkens
- Crab Cakes
- Side Straddle Hops
Thang: Get Gassed
- PILE-IT-ON:
- 10 EACH IC
- Mode of Transport (Run, Nur, Side Shuffle, but kickers)
- 10 EACH IC
- Mode of Transport (Run, Nur, Side Shuffle, but kickers)
- HOLD PLANK ONE MINUTE
- RINSE AND REPEAT WITH NEXT EXERCISE
- BURPEE GASSERS OYO
- 3 BURPEES
- RUN TO CONE DO EXERCISE
- RUN BACK TO 1ST CONE, 3 MORE BURPEES
- RUN BACK TO NEXT CONE DO EXERCISE
- RUN BACK TO 1ST CONE, 3 MORE BURPEES
- RINSE AND REPEAT
- SQUATS IN PLACE WHEN DONE UNTIL 6.
- 45 SECONDS To FINISH AMRAP (45 SEC EACH EXERCISE)
- STEP UPS, DECLINE MERKENS, DIPS, PULL UPS .
MARY, name a rama, count a rama, COT