Light Posts to Tennis Courts

Light Posts to Tennis Courts

QIC

Shiplap

AO

City Limits

PAX

• Alliance
• Bronco
• DuckSnort
• Giuliani
• Jumanji
• Lord Of The Dance
• McFeely
• Shiplap
• Slider
• Snork
• Total Recall

Workout

Welcome & Introduction: Hello! I’m Shiplap and welcome to City Limits! F3 is…FREE OF CHARGE…OPEN TO ALL MEN…HELD OUTDOORS…PEER-LED WORKOUTS…ENDS WITH CIRCLE OF TRUST…Disclaimer

Warm-Up

SSH; Old man stretch; Imperial Walkers; Rossie R,C,L; Daisy Pickers; Abe Vigodas; Reverse; Grady Corns

 

Lampposts to Tennis Courts
Tour the areas around the AO, stopping at every lamppost to do 10 of one of the following exercises: Merkin; Nolan Ryan; Lunge; Bobby Hurley; Squats; Hill Billy Walkers; SSH; Lunges; Imperial Walkers; Jump Squats; Wide merkins; Carolina Dry Docks; Plank Jacks; 5 burpees; etc.

 

Tennis Courts
Round 1 & 2, there and back:
Bear crawl across two courts, stopping at each white line to do three merkins. 

Round 3, there and back:
Across four tennis courts:

1. karaoke north
2. crab walk
3. karaoke south
4. inch worm

Lampposts

back to AO, as above

 

Back at the AO:

• Mary: Supine Dead Bugs, Boxcutters
• Count off & COT: When to assist, when to monitor, when to step away.
• Announcements
• Coffee