Quarter Pounder +

Conditions – Pleasant mid 50’s dry and dark

CoP

Disclaimer given during some Michael Phelps arm swing, other assorted warm-ups at random intervals. May have included Thru-the-Tunnels, SSH, Imperial Walkers, etc. It was this point that FlatTire realized how sore he was from his run the day before.

The Thang

Mosey to the back lot to complete a modified “quarter pounder”.

  • Begin with 5 burpees
  • Sprint to first island, do 20 Merkins
  • Backwards jog to the start, 5 burpees
  • Each round adds another station, but the twist is we do each movement as we pass that station
  • Final station was 20 Merkins, 40 LBCs, 60 Mountain Climbers, 80 SSH
  • Recover with a mosey around the lot
  • Back to the start and do the final round again (desert!)
  • Mosey back to the flag

Dealer’s choice Mary featuring ABCs, Freddy Mercurys and a little Boat and Canoe

CoT

Count-o-Rama, Name-o-Rama, announcements, pledge, pray

Don’t forget our region is hosing the Impact Challenge for the entire F3 Nation, let’s lead by example.

Post workout activity to get some raw footage for an Impact Challenge hype video. Let’s hope somebody has some mad editing skills because the raw “talent” was, well, raw.

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