It was good to be back at the Lake this morning!

We started off with a typical F3 warm up: SSH, Imperial Walkers, Moroccan Nigh Clubs, Windmills, Produce Pickers, and Hillbilly Walkers.

Then we mosied over to the picnic shelter for a few rounds of work that included: 10 Step ups each leg, 10 dips, 10 split squats each leg, and 10 incline merkins. We followed each set up with a lap around the basketball court. We did 3 sets.

After that everyone got excited for an “Ab Destroyer” Dora. We did 100 in and out on the swings, 150 big boys, and 200 LBC’s

That left us just enough time to run a set of hillside 11’s, with CDD’s at the bottom and jump squats at the top.

We gratefully made it back to COT to meet up with the runners!

 

Thanks Sprocket for the oppertunity to lead!

 

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