F3Open PREP workout: 9hole Scramble

Weather: 12*

WaR:
Jumprope Motivators
Imperial Walkers
Windmill
Abe Vigodas
Daisy Cutters

The Thang:
Get back on Scoville..
9 station (Hole) Challenge.
Move w/team to end of each 1/2 block as quickly as you can. At end of each block you complete (hole number x 10 per person) reps. Think of it as an exercise sandwich ***FIRST 10 must be burpees w/ hand release merkin. LAST 10 must be Squat Jumps w/ ground touch. The in between reps can be a choice of meat~> CrabCakes (2 is 1), Skaters (1 is 1) and/or Hand release Merkin (1 is 2). When you finish your minimum reps you can help others on your team finish their reps.
We will start outside of Parking Garage. Run North 1/2 Blk to Ontario (hole1) Then keep moving East on Ontario stopping at each intersection for exercises.

After completing the ninth hole.. teams will begin the run back to the finish line. You must stop at every intersection and complete 5 squats w/ floor touch. First team to get all members to cross finish line wins!

Post Thang:
OPRFHS parking lot. P1 runs to basement level wall sit w/ seal claps.. P2 Gator Merkins 10, Crane Lunges 20, Power skips to partner and fist bumps P1. Ran through this rotation twice.

MoM:
-Flutter Kicks
-Tron Jack’s
-Old Man Stretch

CoT:
6-8 months on DL.. cardio and mental health has take a big hit. It feels good to start the process of regain some of what was lost. I appreciate F3 as being on of my options in getting back into shape. It is also helpful having the road map and understanding the process ahead. I felt like a dragged my team a bit. Loved the motivation from teammates and getting picked up as the 6.

Loved seeing those good looking faces again.