Sprints and burpees

5:14 Rolling in hot one minute warning

5:15 Proper F3 disclaimer

Let’s get to work!

Mosey to Valor park

COP

25 ssh ic

7 burpees oyo

15 imperial walkers IC

7 burp n merk oyo

12 wind mills ic

7 triple burp n merk oyo

plank of pain

mosey to the rear park n garage

sprint to the top

plank at the top

10 merkins ic

sprint around the top

20 plank Jack’s ic

sprint around the top

20 mc ic

sprint around the top

shoulder taps

sprint around the top

20 jump squats

mosey down sprint back up

20 jump squats

mosey down sprint back up

burpee broad jumps

sprint around the top

burpee broad jumps back

mosey to the bridge

20 American hammers ic

20 flutter kicks ic

mosey to the picnic tables

15 dips

15 step ups

20 dips

20 step ups oyo

20 bb oyo

50 flutter kicks ic

mosey back to the virtual flag

Announcements

freed to bleed this Friday

Over the edge fund raiser for new directions. See Jetter

moleskin

It’s always a pleasure to lead. Great work gentlemen.