Lox and Cholula did a 4.15 mile ruck around Mountville prior to the beatdown.

Warmarama (5 minutes):

Grass Pickers – 1 minute

Arm Circles – 30 seconds forward, 30 seconds backward

Abe Vegoda

Imperial Walker

The Motivator

Circuit 1 (10 minutes):Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.

Merkins

Squat Jumps

Plank Hold ( low or high)

Freddy Mercury

Mountain Climbers

Cardio Blast (5 minutes): Perform each exercise for 1 minute with a 15-second rest between exercises.

Burpees

High Knees

Bonnie Blair

Jumping Jacks

Mosey to pavilion

Circuit 2 (10 minutes): Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.

Pinky Pie

Plank Shoulder Taps

Russian Twists

Diamonds

Superman Hold

Flexibility and Core (10 minutes): Perform each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit twice.

Downward Dog to Upward Dog

Standing Forward Fold

Side Plank (left side)

Side Plank (right side)

Butterfly Stretch (round 1) / Child's Pose (round 2)

Mosey back to the to the flag.

This morning we welcomed Gazuntite downrange from Buffalo who was in town for a wedding. He wrapped up his virtual Q from the hood of his car proir to our workout. We also named 2 FNG! Stitch is the son of Drawstring, and Red Card, the son of Trojan!

Thanks for coming out today! Hope to see you all again in the gloom!

Full disclosure, this workout was generated in ChatGPT with the query : "create a 45 minute f3 workout"