Mosey to Playground
Stretching + DiCCS issued.
Mosey to newly resurfaced football field,
Step ups + double time
Merkins-Feet on tire
L foot up + R foot up
Last set to failure
Apollo Ono & sprawl
Merkins - handwalk up
Go to failure
Plyometric Single-Leg Jumps - 10 per leg
Knee close to ground
Partner Tire Flips
ROUND ONE: Individual x 2
Push to the 10 - V-ups
Push to the 20 - Star jumps
Push to the 30 - Merkins
Farmer Carry back t0 Goal line, rotate to new tire.
ROUND TWO: Partners
1 Partner push, the other pulls
Switch each 10 yards
Get to the 30, then Farmer Carry back t0 Goal line
ROUND THREE: Ropes
Double up on the tires
Attach ropes, both teams pull to the 50
Farmer Carry back t0 Goal line
ROUND Four: All hands
Stack up all 4 tires, Attach rope
All Pax pull the same 4 tire stack together to the 50
Bring tires & Ropes to sidewalk
Mosey to the playground, 30 LBC's
Mosey to flag, stretching to the bell.
For our Brother DrainHole, who's wife has recently been diagnosed with Stage 4 cancer and begun chemotherapy on Christmas Day.
For Aflac's Father & Blue's Mother, both of whom are facing health challenges.
So very proud to lead the men who came out this morning by serving them as best as I could.
Spread the work about F3----it is the best workout money can buy!