The usual. Not a professional, don’t know your fitness level, modify as needed, choose whether to perform the exercise based on your ability, refrain from taking legal action against F3 any members or location.
Warm-O-Rama:
Enjoyed an easy mosey around the trail and then back to the flag. Some arm rotations, some shoulder taps, and a windmill.
The Thang:
4 segment AMRAP OYO style. Each segment lasting the length of 1 song chosen by Q. At the end of each song PAX sprinted to end of parking lot then commenced in a Bernie Sanders back.
Segments:
5 alpha count Angle Grinder / Apollo Ohno
10 single count Bonnie Blairs/ Carolina dry docks
5 alpha count Shoulder taps / Imperial Squat Walkers
10 single count Broad Jumps / HRMs
went til time was called at 6:15a
COT:
Prayers for Rusty’s family after the passing of his uncle.
