Four pax greeted at the flag and moseyed to the pile-o’-stone for the warm up: SSH, Hillbilly, Imperial Walker, Caterpillar, Windmill, Grass Grabber, Arm Circles, Peter Parker, Mountain Climber.
Football field for 7s:
• Plank rolling rock back and forth under chest, at one end
• Wife pleaser sit-ups, at the other end
• In the middle, burpess x4 + prisoner kneel/stand-ups x4 on the return
Gym entrance for 42’s x 2: sets included, but not limited to, and not in this order
• Donkey kicks
• Irkins
• Squat kicks
• Side squats
• Rock horizontal rotations standing with lunge
• Rock vertical rotations laying
• Air presses
• Plank jacks
• LBCs
• Flutters
Ring of fire x2
• Al Gore
• Hold rock straight with arms locked in squat position 12 secs
Count, ID, COT, Prayer
Grateful for the daily difference that F3 makes for us all.
