F3 Orlando

                                            

 

 

RUN TO JACK WEBVILLE

1-24-18

Q-Sirtificate

PAX- Sirtificate, Quad, WOPR, Sidewalk, El Beetle, Swift, Fire& Ice, Schwinn, Radar(FNG)

Disclaimer

Warm-a-rama:

25 SSH

20 Imperial Walkers

20 Plank Jacks

20 Shoulder Taps

The Thang:

Run ½ mile to Avalon Community Center. Along the way stop at each intersection and perform the following exercises: 5 Burpees, 10 Merkins, Squats, Abe Begotas, Monkey Humpers, Moroccan nights clubs, Prisoner Squats, Hillbillies, Air presses.

Once at Avalon Community Center Pax performed Jack Webbs at a 1:4 ratio. We went up to 10 Merkins and 40 airpresses. Once completed Pax completed 10 Squerkins. Upon completion we moseyed back to the square again performing exercises (listed above) at each intersection.

Back at square we performed a ring of fire, which involved 10 Merkins. Fire and Ice had a great suggestion that as the person before you got to 5 merkins you begin your 10. We executed 2 circles before it was time for some Mary.

The Pax completed a sustained pounding of protractors with rosalitas and hello dollies built in

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