Rollin’ in my 50s

AO: Norseman

When: 08/08/2024

QIC: Fresh Prince

PAX (17): Bottom Bunk, Cam's, Chapter 11, DeLorean, DirtyMO, Flash (DR - City of Saint Louis), Fresh Prince, Ha-ha, Knight Rider, Matlock, muTTon, Password 123, Pepper, Stu, Tin Foil, TP, Tumbleweed

Preamble:

In darkness we met on a momentous occasion this morning as we gathered to celebrate Fresh Prince hitting the big 5-0 with a workout that was as intense as it was commemorative. The PAX were ready to push their limits and honor the milestone in true F3 fashion. The surprise was there was very little running.

Warm-O-Rama:

  1. Warm up – 10
    1. Run warm up 
    2. Side straddle hops
    3. Imperial walkers
    4. Weed pickers
    5. Mountain climbers

The Thang:

 

  1. Circuit 1 On field 50s – all work done at the 50 yard line, run to one end zone and do all three 8s
    1. 50 Merkins
    2. 50 Jump squat
    3. 50 lunges
    4. 50 mountain climbers
    5. 50 Sit-ups
    6. 50 American hammer
  2. Circuit 2 On the field 8s 
    1. Bear crawl 8 and do the following 
      1. 8 Burpees 
      2. 8 Tuck jump
      3. 16 heals to heaven
  3. Age graded sprints
    1. Starting at the end zone each person sprints to the yard line that equals their age (numbers start from the other side)

 

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