Q: landlocked ,
PAX: Double Fault(3rdF Q/Sterling SiteQ), Chef, YouTube, Scooby, Beethoven, Loud Mouth, Luau (F3 Gwinnett), Gilmore, Cable Guy, Bowser, Big Squeeze, landlocked
FNGs:
COUNT: 12
CONDITIONS: cool
THE THANG:VQ – Landlocked – Fogata (fire pit)
Warmup –
Side straddle hops (20)
Arm circles (10)
Windmills (10)
Pool pissers (10)
Mosey leave flags, full loop down around the upper green to the green.
Count off
Form Groups of 3 – 4 depending on count size of total group.
Fogata (Fire pit) – This not a race, this about pacing and form
Everything is done in a ring of fire fashion, each person will hold position when not performing the exercise.
Round 1
Arms – plank merkins 100
Core – BB sit ups 100
Legs – squats 100
Side straddle hops until everyone finishes
Cardio – round 1 – everyone together Sprint down and back (2x)
Round 2
Arms (2) – hand release merkin 100
Core (2) hover leg lifts 100
Legs (2) Chair up (reverse) squats 100
High knee taps until everyone finishes
Cardio – round 2 – everyone together Skip down and back (2x)
Round 3 – Count and do Together
Arms (3) pike Merkin 15
Core – (3) butterfly sit-ups 20
Legs (3) Alternating fire hydrants 30
Cardio round 3 – One loop around the green
Core – Fogata Bear
Everyone circles up – Count off
Each person in rotation does a forward bear crawl around the group while everyone else does the exercise called out by the bear.
Cardio 4 – Spare mosey around the pond to circle of trust.
MARY:
ANNOUNCEMENTS:
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