Warmup: 20 Side straddle hops

20 merkins

20 squats

Main Course: Running Laps around Memorial Park at a decent pace. While running Baywatch blows a whistle and then the whole group preforms one of four exercises (High knees, Butt kickers Crab walks, bear crawl) for a short period of time then gets back up and keep running

2 1/2 laps

2nd Thing: Lifeguard saves the Victim

Partner Exercise

1 partner bear crawls with a freestyle esque motion to meet their partner

the other partner preforms squats while flailing arms to mimic drowning and then once the partner reaches halfway preforms Superman’s until the other partner reaches them

Once the partners collide

Both perform 20 diamond merkins (what I call a CPR merkin) to mimic cpr

Then the other partner that was drowning sprints back to the start point to bear crawl and the cycle repeats

Thing 3: Cooldown lap around the park

Core: 10 Box Cutters, 15 Big Boys, Two minute on minute off wall sits then a minute and a half on wall sit, then finish with the Guantanamo circuit( All pax lay on ground with legs in the air in a circle. One pax starts and runs around the circle and pushes everyone else’s legs down for a good burn. Hold legs up until each pax makes their way around the circle)

Announcements:

F3 OP Open Sunday the 7th potential to be moved due to frigid temps

COT: I was challenged by Denari to come out and Q in a different location which was a bit uncomfortable but I pulled it off. So my challenge to you is to challenge yourself and get out of your comfort zones and you’ll find that it provides many great benefits.