F3 Greensboro Closing Time 08/07/2021

PAX:

Stryker (Q)

Viagara

Rabbit

Windmill

Steely Dan

Butt Fumble

 

How appropriate that the shovel flag was exchanged in a storm. Life can be like that. With the excitement of new responsibilities comes the reality of new challenges, and the need for perseverance. But even with the storm and a thorough beatdown, the PAX on this day didn’t miss a beat. It was an honor to lead and it looked something like this.

 

Intro/Disclaimers

Mosey

WAR

  • SSH
  • Neck Rolls
  • Michael Phelps
  • Sun gods
  • Chinooks
  • Chair Pose
  • Abe Vigoda
  • Back Stretch – Left over Right/rt over left
  • Wide Legs – Stretch lt, center, rt
  • 10 Sumo Squats –
  • Plank
    • Lucky 7 Merkin
    • 10 Shoulder Taps
    • Up dog
    • Down Dog – Calf Stretch
    • Side Planks (bonus for leg up)
  • On your 6
    • Butterfly
    • Bridge
    • Boat Pose

7:15 – Intro New Exercise – “Carolina Surfee” – Similar to (and a substitute for) Burpees… start on stomach, and “pop-up” with a 180 degree turn in the air, as you would to land on a surfboard, stay in an athletic pose for 1 second, then drop to repeat – Demonstrate/Practice

The Thang – 3 man Grinder – All stations AMRAP

Mosey to the Low wall for GRINDER 1

Station 1 

  • Hop ups
  • Dips
  • Sterkins
  • Sit Squats

Station 2 – In the field 

  • Carolina Surfees
  • WWII Situps
  • Al Gore
  • Boat Pose

7:25  – Mosey to the high wall for Grinder 2 

Station 1 

  • Wall Sits
  • Balls to the Wall
  • Mike Tysons
  • Leg up Dying Cockroach

Always Crawl to Station 2 (Bear Crawl to, Crawl Bear back)

Station 2 – Back of court

  • Carolina Surfees
  • Windshield Wipers
  • Chair Pose
  • UpWard Dog

7:35  Mosey to the muscle up wall for GRINDER 3

Station 1 

  • Muscle Ups – to Standing
  • Merkin to leg curls
  • Tricep Push up on wall
  • Slow Mountain Climbers with feet on wall

 Station 2

  •  Carolina Surfees
  • Plank Jacks
  • Moose Humpers
  • Mountain Climbers

7:45 – Mosey to Shovel Flag for Mary

 LBC

 Low Slow Flutter

 Low Dolly

 Pickle Pushers

Side Plank Dips

Superman

Cindy Crawford

 Freddy Mercury

Julia

American Hammer


7:55 – COT