Date: 23 July 2019
Location: AO Roadrunner
Q: Dora 1,2,3
Pax: Sweater Vest, Odin, Stu
Disclaimer
Warmup:
Arm Circles
Side Straddle Hop
Forward Lunges
Mosey around the lake
Featured equipment:
A Coupon is F3 lingo for a Sandbag!
Thang:
Sandbag Getup and Run (1 round each man then repeat for a total of 2 rounds)
One man performs getup shuttle run. Once per shoulder = 1 round.
Remaining pax performs stationary exercises of their choosing i.e. mountain climbers, Peter Parkers, squats etc.
Sandbad Pickup and Carry (1 round each man then repeat for a total of 2 rounds)
One man performs sandbag shuttle run to 3 points = 1 round
Remaining pax performs stationary exercises of their choosing
Sandbag All-Fours Drag (1 round each man then repeat for a total of 2 rounds)
One man performs sandbag drag down and back = 1 round
Remaining pax performs stationary exercises of their choosing
Sandbag Indian Run
Mary:
Stretch and perform Count-O-Rama and Name-O-Rama to complete in time limit
COT
F3 Phoenix 