BB – 3/7/19 Sump Pump F3versary @ #theExtender

Another perfect March morning.  27 and clear.  No wind and plenty of chatter from the 19 that made if out for my 1 year F3versary.

Sump Pump (Q) was privileged to lead @ #theExtender -Messi, Escort, PED, Deuce, Fridge, Cornbread, Glen Ross, BluePrint, Marry Poppins, Miyagi, Snowman, Tiger, Pepperoni, Zima, Plumb Bob, Wham-O, Geppetto, and Backdraft.

We wasted little time in getting started.

  • Warmup – 20 SSH , 20 Grassgrabbers
  • Downward dog
  • cobra
  • Annies
  • Nancy Kerrigans
  • Seated hamstring stretch

Thang 1

Mosey down and grab a coupon.  Moderate paced walk single file while doing coupon curls to front of portico.

Thang 2

Ascending Curb Crawl – Pax lined up facing HT from 25ft-ish out and set his coupon down.  We then Bear Crawled facing opposite curb. Turned & placed feet on curb to complete one Derkin, crawled back and completed two Derkins, continue to 13. (91 total)

Thang 3

Modified Brick By Brick Shuttle run – pair up across from another PAX about 3-6 parking spots apart. P1 Shuttle runs to get both coupons from P2, one at a time. All the while, P2 is doing 15 burpees. Switch and repeat. Then in descending order, 15 BB, 10 Burpees, 10 BB, 5 Burpees, 5 BB.

Thang 4

Wheelbarrow Race – pair up again and race across the parking lot from the portico side to the back side of parking lot. Switch with your partner and race back. The winner got NOTHING!

Out of time so we returned the coupons the same way we started. Curls to the coupon garden. The long way around the school.

Closed out with announcements, and COT. Thanks so much for much for coming out to my F3Versary. This group never fails to amaze me.

Sump Pump

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