Well it seems some of us met the call to F3 while others were still looking for the local FiA workout.
Warm Up
Side shuffle hop 50IC
Wind mill 15IC
Willie Mays Hayes 20IC
Arm Circles 20IC
Reverse 20IC
Merkins 10IC
Mozy to the back set of steps at VWCC leading to top parking lot.
The Thang
Stairway to Pavement:
2 Burpees at the bottom landing
Bear Crawl up the 1st flight
4Burpees
Ski Jumps up the 2nd flight
6 Burpees
Reverse Crab Walk up the 3rd flight
8 Burpees
Monkey Humper on each step up the 4th flight
10 Burpees
Partner UP Parking Lot:
Partner PUSH down– 10 Dying Cockroach-Partner PUSH back……Plank til everyone’s back
Partner Carry down – 20 Box cutters- Partner Carry back……peoples chair til everyone’s back
30 Partner Decline Merkin/Plank- Backward run down – 30 Sharon Stones-Backward run back……..Overhead clap til everyone’s back
Back to Back D slide down – 40 Penguin Crunches – Back to back d slide back…….??
Bear Crawl – Sprint – Bear Crawl – 50Merkins – Backward Run – Crawl Bear – Backward Run…….Flutter kick til everyone’s back
Mozy back to the parking lot and ended with a lung walk across the lawn…..
Names/Announcements/COT