Mario Grand Prix

QIC: Ohms
Date: 10/03/2017
PAX: Steam Engine, Stairmaster, Mudslide, Villa, Delta, Picasso (FNG), Laces Out (RESPECT), Best In Show (RESPECT), Angus, Early Bird
AO: Hill City (Renaissance Park)


Conditions: 60 deg. F, cool air, calm winds, clear skies, excellent visibility

The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”

WARM-UP:

– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO

THE THANG:

Circuit #1 (Track 1 – Mt. Midoriyama)

Start out in front of Mt. Midoriyama

Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl 30 yards
Step 3: Merkins x 10
Step 4: Bench Press x 10 (with Coupon)
Step 5: LBC x 10 (with Coupon)
Step 6: Run up and down Mt. Midoriyama

Rinse and Repeat all Steps x 4

Circuit #2 (Track 2 – Swampy Steps)

Start at the bottom of the Concrete Stairs (where the swamp thang lives)

Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Crab Walk 30 yards
Step 4: Dips x 10
Step 5: Incline Merkins x 10
Step 6: Overhead Press x 10 (with Coupons)

Rinse and Repeat all Steps x 4

MARY

– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Flutter Kicks x 15 IC

 



MOLESKIN

“Today, we will feel the burn in our legs. We will fight the urge to want to quit. We will breathe heavily, and become so sore to where it hurts to walk. We will give it our all, and our everything. We will put in 110% effort and no one will stop us”

Big Shout Out to our newest F3 Chatt member Chase Wright (AKA Picasso). This man had excellent work ethic this morning and kudos to him for coming out and making himself better!

Countorama
Nameorama
BOM

Sincerely,
OHMS