F3 Orlando

                                            

 

 

SMURFING AROUND

Monday Nov 27, 2017 @ The Sqaure

Q-Sirtificate

Pax- Quad, Greyhound, WOPR, Sirtificate, Swift

30 SSH

Little Baby Arms Cicles Forward

Little Baby Arms Cicles Backward

X’s and O’s

Carolina Dry Docks

The Thang:

Mosey to Stage

Smurf Jacks- Side straddle hop performed in the squat position. Can be done in cadence or OYO.

Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees.

Once you are finished with Burpees, continue Side-Straddle Hops in cadence. Set of 25

Dirty Mac Deuce-

4 sets of 3 exercises done to 12 4-count reps.

12 Merkins, 12 WW2 sit ups, 12 Imperial Walkers

After each set of three exercises, you run a lap around park

Bear Crawl Ring of Fire

Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Round 2 is diamond Merkins, Wide merkins

Mosey back to square.

COP, BOM, OFF TO WORK!