My beloved homemade med ball Wilson sprung a leak at first drop at the pavilion confirming duct tape can NOT fix everything. I think the cold got to him. Anyway, he did manage to tough out the workout in good F3 style.
5 core principles and disclaimer given and accepted with AYE
WOR
SSH, Seal jacks, goof balls, abe vigado, grasspickers, monkey humpers, alabama ass kickers, best stretch ever, plank jacks, peter parker, merkin, shoulder taps
The Thang
Mosey to end of the park driveway and pax line up single file about five feet apart, last PAX in line with med ball calls exercise for the whole PAX to begin amrap, he does 5 reps then snakes through line with ball till in front and drops it, then the PAX bear crawls in line until the last man has reached the med ball and repeat- Exercises included squats, lunges, dry docks, star jacks, imperial walker, OHP, high knees, parker peter
10-8-6-4-2 burpee ladder with short sprint and recovery exercise in between
Mosey back to shovel flag for partner exercises – one PAX puts exercise band (snappy) around waist and drags his partner for 30 sec sprint – flapjack. Other partner exercises were derkin with feet on planking partner’s back, partner sit ups, partner clerkin
10 circle burps
Mary, COR, NOR