F3- Boondocks – 9/29/18 – “Walk the Line”
Que – Pusher
Pax – Butcher, Feud, Suez, Stone Hands, Bing, Blackout
- Warm Up
- Side straddle Hop x 15
- Little baby arm circles forward / reverse x 10
- Wonder Bra / Moroccan Bight Club x10
- The Reacher x 10
- The Hillbilly x 10
- Mosey to Turf Field
- Walk the Line
- Jog – Prisoner squats – Burpees – walk – run – prisoner up downs – Burpees
- Mosey to hills
- The Hills are Alive
- Run forward up and over field
- Run backward up and over field
- Repeat until song is over or completed 10 rounds
- Mosey to Pavilion
- Press on
- 35 seconds lifting weights / 9 second rest / rotate
- Bench Press (25lb dumbbell), 2. Side Lateral Raises (10 lb. dumbbell) 3. Dips
- Bicep Curl (15 lb. dumbbell), 5. Kettle Swing (20 lb. Kettle) 6. Cinder Block Squat / Overhead Raises, 7. Bench Merkin, 8. Dips 9. Bicep Curl (15 lb. log), 10. Cinder Block squat / overhead raises, 11. Merkin with 15 lb. weight, 12. Merkin 13. Wall Sit 14. Carolina Dry Dock
- Step-Ups / Calf Raises
- 35 second up downs / 30 second Calf Raises
- Mosey to adjacent Neighborhood by Pond
- 25 LBC / 25 Flutter Kicks / 25 Big Boy Sit Up
- Repeat until Song is over
- Mosey to football field
- Lunge / Squats
- Lunge to 10 yard line – 10 Smurf Jacks
- Lunge to 20 yard line – 20 Bobby Hurley’s
- Lunge to 30 yard line – 30 Squats
- Sprint back
- Sprints
- 25 yards forward and back @ 50%
- 50 yards forward and back @ 75%
- 75 yard forward and back All you have left
- Mosey back to flag
- Sally up’s (Squats )
- 35 seconds lifting weights / 9 second rest / rotate