Strong Pax, Agility Ladder and Burpee-Beat-down
Warm Up:
Moseyed around the parking lot
Side Strattle Hop x 25
Slow count Imperial Walkers x 15
Slow Count Hillbillies x 15
Slow Count Daisy Pickers x 15
Sir Fazio Arm Circles x 10 and back x 10
Good Mornings x 10
The Workout:
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5
Pick up ladders/cones and Mosey back to start
Mary:
Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)
Pickle Pounders x 15
Announcements:
Welcome FNG ” 3rd Cousin” Tim
Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.
This Saturday @ 9 am, Southwake 2.0 workout @ Womble
See Slack “announcements”
Prayer:
Moby’s dad had to go back into surgery. Pray for him and his medical team.
Shredder & Crablegs