- Workout Date - 07/28/2020
- Q In Charge - Play-Doh
- The PAX - Bubba Gump; Squatting Dog; Zebco Sr; Fidel; The Muff; Trainin Wheels; Bedbug; Zipline; Almond Joy; Wilson; Dirty Myrtle; No Bars; Perry Mason; Knight Rider; Courtesy Flush; Kindergarten Cop
- AO - The Station
The Scene –Clear, calm and 73 degrees. 05:29 and we’re off. Disclaimer – check. Proceed at your own risk.
W/U – SSH X 30 IC; Tempo Squat x 10IC; Tempo Merkin x10IC; American Hammer x20IC
Thang 1: Sprint past the fountain to park entrance. Count off by 2’s. One’s on one side of the path. Two’s on the opposite side. Escalating merkins up to 10, walk-off style (Zoolander reference). One side does one. Opposite side holds plank. Then opposite side does one – original side holds plank. Then two, three, up to 10.
Thang 2: Mosey to the church. Count off by threes. Everyone grab one block. Plus – 1’s – two bricks; 2’s – paver – 3’s – second block. In your groups: Two bricks do T-squats (bricks out to side while doing deep squats); Pavers- curls; Blocks – bench press. 125 at every station. Wait for your group to finish – run lap around the big block. Move to the next station until you finish all three. No time for the last lap. With the extra block 10 Elf on the Shelf each side OYO.
Mosey back to circle.
Mary: LBCs x35IC.
Announcements – Extreme Week August 10 -15: http://f3swamprabbit.com/f3-swamp-rabbit-extreme-week/
Prayers – None spoken. Take in the silence.
Try something spontaneous tonight. Have a great day.