Disclaimer, Intro, No FNGs, Pledge
- Run from entry of park to parking lot
Warm-up
- Good Mornings
- Side Straddle Hops
- Mountain climbers
- Runners Stretch
The Thang
- I came early and set up some cones on Laura Duncan for us to use as markers
- We started at the park entrance and ran up Laura Duncan with 3 stops. Working up and down the ladder with following movements:
- 1st stop: 10 Merkins
- 2nd stop: 10 Merkins, 20 Squats
- 3rd stop: 10 Merkins, 20 Squats, 30 LBC’s … (No back down the hill)
- 4th stop: 10 Merkins, 20 Squats
- 5th stop: 10 Merkins
- Plank hold at top and bottom of hill to wait for everyone to join back up. Now up other side of Laura Duncan with same format except we started with 10 Squats, then 20 LBC’s and 30 Merkins. Repeated this again up the 1st hill starting with 10 LBC’s
Run back to parking lot in time for 1 set of 100’s and the Have a nice day
Count-a-rama
Name-a-rama
No announcements
I closed us down with a prayer
Mr. Safety posted with us but I could not find his name on the list. It was his 3rd F3 workout.