AO: Hill City
Q: Rainman
PAX: Prosciutto, Angus, Mr. Clean, Best in Show, Whittler, Ringwald, Ohms, Vila
Weather: A Brisk 13 Degrees, but who was checkin’?
The disclaimer was given just in time, for one PAX almost impaled his head on an art structure at the AO. But, thanks to the frequency of squats in F3 he was able to dodge the structure in the “NICK” of time for the 15 down.
The PAX were welcomed to a different type of warm up
The 15 Down
CAPRI LAP
SSH X 15 IC
Smurf Jacks X 14 IC
Plank Jacks X 13 IC
Squat Jacks X 12 IC
CAPRI LAP
High Knee X 11 IC
Wide High Knee X 10 IC
Mountain Climber X 9 IC
Imperial Walker X 8 IC
CAPRI LAP
Merkin X 7 IC
Carolina Dry Dock X 6 IC
Angle Grinder X 5 IC
Diamond Merkin X 4 IC
CAPRI LAP
Michael Phelps X 3 OYO
Burpee X 2 OYO
Mt. Midoriama X 1 OYO (Hill Run, and a mosey down)
After a 10-Count the PAX were told that it was now time 2 warm up. So, we went
REVERSE ORDER of the 15 DOWN
After the warm up the PAX were instructed to partner up for a DORA. One partner took the Capri Lap while the other partner completed some of these exercise
DORA:
100: LBCs (Single Count)
200: Squats (Single Count)
300: Alternating Shoulder Taps (Four Count)
Count o Rama
Name o Rama (Briefly interuppted all because a Phone couldnt make it through the gloom)
Announcements
Ball of Man led by Mr. Clean
PAX OUT
@f3chatt @hillcity
Fitness + Fellowship + Faith