AO: League

When: 04/09/2022

PAX:

Number of Pax: 3

Pax Names: Doink, Rubberneck, Scoby,

Number of FNGS: 0

FNG Names:

QIC: Rubberneck


Trying out some pre-League BDs to get more League guys involved deeper into the F3 community.

Warm-o-Rama

Started in Seqouyah Park parking lot. Mosey to upper playground.

  • IC Side Straddle Hops
  • IC Imperial Walkers
  • Sun Gods
  • Michael Phelps

The Thang

Picked up rocks to use as coupons during our mosey. Simple routine using a tabata timer. 5 activities with 4 rounds of 30sec on/30sec rest followed by a 1/4mile loop run.

  • Star Jump – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

  • Coupon Lunges – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

  • Burpee – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

  • Merkin – 4 rounds of 30 seconds on, 30 seconds off.

Jog 1 lap —> plank for the 6

  • Coupon Squat and Squat Hold – 4 rounds of 30 seconds of squats, 30 seconds of holds.

Jog 1 lap —> plank for the 6

 

COT

Talked through some of F3 culture, mission, and core principles with Doink (first F3 BD) & Scoby (2nd F3 BD).

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee