A muggy but calm morning for the 5 PAX Post – Bubblicious, Boucher, Piper, Daisy, Slit-QIC
Warm Up:
Sprinklers X15IC, Tempo Squats X15IC, ArmCircles X20 Forward and Back OYO
Leg Stretches OYO, Larry Birds
Slowsy with Blocks to the Happy Place
Thang: Frank and Beans Part III Leftovers, AKA Super Beanie Weenie Casserole
PAX alternated between Bermuda Triangle & C.A.P. laps, completing specified set of 3 exercises after each lap
After CAP laps
Rd. 1- 10 Incline Merkins, 15 Russian Swings, 20 Big Boys
Rd. 2- 15 Box Jumps, 20 Goblet Squats, 40 LBCs
Rd. 3- 30 Mountain Climbers, 20 Overhead Presses, 40 Heavy Freddies
*Bonus Round – PAX choice of which round to repeat
After Bermuda laps
Rd. 1- 10 Merkins, 20 Shoulder Taps, 20 American Hammers
Rd. 2- 20 Dirty Hook-ups, 20 Squat Jumps, 20 Gas Pumps
Rd. 3- 20 Plank Jacks, 40 Flutter Kicks, 10 Mike Tysons
*Bonus Round – PAX choice of which round to repeat
Mary:
Ring of Fire Waterfalls- complete specified exercise but call out half way through reps to start next PAX, 2 rounds of each back to back. (Monkey Humpers x10, Plank/Pickle Pounders X10, Canoe/LBCs X20)
Left Side Plank
Right Side Plank
COT
Moleskin:
YHC was really looking forward to finishing off the last day of Frank and Beans from the previous week, but evidently most of the other PAX REALLY hate leftovers as only 5 posted. QIC borrowed Daisy’s originally planned set-up (many thanks!) and tried to mix in other muscle groups to round out our Frank and Beans. PAX did not appreciate the bonus round but most were grateful that the Double Ring of Fire waterfalls did not include more PAX.
F3 INDIANAPOLIS 