Thanks for Chedda from Lexington, SC for leading us.
COP
MOSEY around school and CIRCLE UP in front of school for COP.
SSH X 15 IC
LBAC (front & back) X 10 IC
TTT X 15 IC
MOSEY to side parking lot and CIRCLE UP
MERKINS X 10 OYO
SQUATS X 15 IC
MOSEY to back parking lot and CIRCLE UP
T-PLANK MERKINS X 10 OYO
IMPERIAL WALKERS X 15 IC
6-ct. BURPEES X 10 OYO
TABATA – 8 rounds: 20 seconds of exercise followed by 10 seconds of rest for 4:00 total
MOSEY to starting place.
ROUND 1 – “Pass the Mic” by the Beastie Boys
Exercises included: Merkins, Carolina Dry Docks, T-Plank Merkins, Burpees (2 rounds of each)
MOSEY to front parking lot and CIRCLE UP
ROUND 2 – “Monkey Wrench” by Foo Fighters
Exercises included: Flutter Kicks, Flutter Kicks, Imperial Walkers, Imperial Walkers, Gas Pumps, Gas Pumps, Flutter Kicks, Imperial Walkers
MOSEY to side parking lot and CIRCLE UP
ROUND 3 – “Running Down a Dream” by Tom Petty
Exercises included: Squats, Prisoner Squats, Gorilla Squats, Jump Squats (2 rounds of each)
MOSEY to back parking lot and CIRCLE UP
ROUND 4 – “Tom Sawyer” by Rush
Exercises included: Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees
MOSEY to starting place.
ROUND 5 – “No Rain” by Blind Melon
Exercises included: T Plank Merkins, Flutter Kicks, Prisoner Squats, Burpees (2 rounds of each)
MARY
To honor Cheech, our fallen F3 Lexington Brother, who is remembered as being a man of strong faith, we spelled out “FAITH” using various exercises.
(2 rounds of each)
Flutter Kicks – “20th Century Fox Main Title/Star Wars Main Title”
MOSEY to front parking lot and CIRCLE UP
American Hammer – “Duel of the Fates”
MOSEY to side parking lot and CIRCLE UP
Imperial Walkers – “Imperial March”
MOSEY to back parking lot and CIRCLE UP
T-Plank Merkins – “Cantina Theme”
MOSEY to starting place.
Hillbillies – “Jump Around” by House of Pain
RECOVER
It was an honor to stand among and lead these men. I look forward to seeing them again one day in the gloom.
F3 Louisville 