IMM

YHC always enjoys getting to PoolParty a little early just so I can scope out the Gladiator beatdown. More importantly I am always looking to steal some new ideas.  Negative! Though it appeared the leader was actually standing vs. sitting on the picnic table I found the workout to lack the F3 Spirit.

As the PAX arrived I gave an upfront disclosure regarding the playlist for the upcoming beatdown.  Most importantly, all comments were welcome and there would be no ill will for constructive criticism.  After all how can you argue with Science?! – www.menshealth.com/fitness/a25938394/workout-music-amazon-playlist/

WARMUP

Mosey to Circle

SSH x 15 IC

Michael Phelps x 10 IC

Mountain Climbers x 10 IC DNR

Merkins x 10 IC DNR

Shoulder TAPS x 10 IC

Limp Member OYO(ofcourse)

The Reacher x 10 IC

THE THANG

Mosey to Playground for a little warmup

Perform Circuit of Pull-ups/Merkins/Squats descending from  5 – 1

THE MAIN THANG

Lets Knock out Some Sprints

75  Yards x 8 completing a chosen Ab exercise after each sprint x 8/16

50 Yards x 6 completing a chosen Ab exercise after each sprint x 12

25 Yards x 4 completing a chosen Ab exercise after each sprint x 8

THE MAIN MAIN THANG

4 Corners

Burpees 10 – 1 at each corner while navigating the square by bear crawl and crab walk

Easy Mosey to circle for cool down.

COT

Announcements – 4 Rivers today Noon F2 and 2 Year Anniversary Party at Poseidon this Saturday.

Prayer request for McDreamy’s M(Donna), Patience, and MOLD.

OUTHOUSE