F3 Disclaimer- By Sensei
Warmarama
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Approximately 8 min easy run around Emmaus Park and then circle up back at shovel flag
10 Arm Circles Forward & Back
10 Huggy Bears
10 Trunk Twists
10 Hip Rotations
10 Side to Sides
10-20 Knee Rolls
10-20 Ankle Rolls per side
The Workout
2 Rounds
Pax Selects a Weighted Coupon (Sandbag 20-60 lbs)
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200m Coupon Carry Up and Back Down the hill with partner. One carries it up and the other brings it down. Switch next round
Recovery Jog to Pavilion of Pain
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25 Squats
15 Merkins
5 Pull-Ups with 5 sec hang in between or Hang for 30 sec
Core Exercise rotated between the following each round: 20 Big Boy Sit-Ups, 20 In and Outs, 20 LBC’s
15 Burpees
Jog Back to coupon area at base of hill and repeat until 5-6 minutes remain
Cool Down
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5 min easy run around Emmaus Park and then circle up back at shovel flag
Round of 5 min of Mary ABS
Countarama
Announcements- By Uptown Girl
Circle of Trust- By Uptown Girl