Warm up
SS hops, Grass pickers, Abe Vagotas, Murkins, Shoulder taps, Mountain Climbers, and LBCs in Cadence. Followed by some trunk rolls and stretches OYO.
the “ Thang “
4 Rounds of doing getting down 15 yards to the middle of the pavilion, doing an exercise then returned to the starting point the same way we started. Round
#1) Bear crawled/ 20 murkins. Round #2) Crab walked/ 10 Carolina dry docks. Round #3) Lunges / 50 monkey humpers. Round #4) Inch Worms/ 30 LBCS
Moseyed 1 mile to north Catasaqua park to the basketball court. Side shuffled around the court, followed by high knees, forward crossing then sprinted down and back.
moseyed to the pavilion for two rounds of dealers choice exercises ( Dips, Abs, Burpees Murkins , etc..)
moseyed back to Catty park to the shovel flag…. Finished with Countarama, NameOrama and Circle of trust. Appreciate my F3 brothers showing up for a beat down in the cold Rain..