Mosey to tennis courts – Carioca both sides, high knees, butt kickers on the way
side straddle hop x15
Imperial walker x12
Weed picker x10
OYO arm circles and covids
Started out with some elevens, Big boys at the top of the hill and hand release-release Merkins (shoutout IPC) at the bottom.
Next up, mosey to the parking lot a grab a coupon and a partner. Partner A runs a lap (about 100m) while Partner B does exercise. Switch after each lap until all exercises are complete, 200 reps of each. Curls, overhead press, bent over row, upright row.
After that, Catch me if you can. Partner A Bernie Sanders while Partner B does 5 burpees and sprint catch them then switch.
Closed it out with a circle merk and about 4 minutes of Mary back at the flag.
Cookie shared a challenge to build accountability by declaring status prior to each beatdown among a few other things to build a healthy F3 culture.
Shoutout to The Hooch, Rubicon, and The Bridge for welcoming me in right away.