Accumulator

QIC: Sunshine
Date: 11/13/2018
PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
AO: Hill City

Conditions

Mid-40s and light rain throughout.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.


COP

Mosey over to the Great Hall

  • Side Straddle Hop x20 in cadence
  • Air Jump rope x20 in cadence
  • Air Jump rope one foot x20 in cadence
  • High knees x10 in cadence
  • Mountain climbers x20 in cadence
  • Burpees x10 OYO

The Thang

Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance

Lunges on the water path (first forward lunges, then backward lunges)

Mosey to the stage at Coolidge.

Accumulator

  • Side straddle hop (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
  • Side straddle hop (30 seconds) – 10 count

Mary

  • Flutter kicks
  • Box cutters
  • Pickle pounders

COT

Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.


Moleskin

Shoutout to Snooki for keeping time when my smart gloves were not so smart.


News

Cleveland Convergence is coming up this Saturday.