I’m borrowing this workout from F3 in Raleigh, which is where I first posted back in 2015.
We’re going to warm up in place:
-20 x windmills
-20 x SSH
-2 x 20 second arm/chest stretches
And then we’re going to run. We’ll stop every 1/4 mile to do 20 merkins.
If you finish quickly, you can move on to do 40 LBCs. If you finish that, plank and wait until the 6 has finished the merkins, then everyone will run to the next 1/4 mile mark and repeat. We’ll end up back at the flag for COT.
See y’all in the gloom.
EDIT: we ended up alternating a bit, so we started with 40 LBCs at a few station. We ran 2.5 miles total, so had 10 workout stops. I think we did 7 x 20 merkins and 3 x 40 LBCs + lagniappe. And we finished up with a little ring of fire back at the flag.
