Warmup

· F3 Mission

· 5 Core Principals

· Michael Phelps – 20 IC

· Imperial Walker – 20 IC

· 21’s

· Arm Circles – 20 IC

· Circle Arms – 20 IC

· The Motivator

· Calf raises – 20 IC

The Thang

The Terrible Mile – or in our case 0.57 mile

· Walk together, no running. Each minute on the minute, stop and do a burpee. Minute 1 – 1 burpee, minute 2 – 2 burpees, etc. Keep going until you walk a mile or can’t complete the required number of burpees in a minute. We made it to 13 burpees.

5 Minutes of Merkins

· AMRAP 30 on / 30 off for four minutes

· Last minute full minute of Merkins

Pinky Pie

Mary

· Flutter Kicks – 15 IC

· Hand under butt

· Hands out to the side

· Hands on chest

· Hands overhead

· Freddy Mercury – 20 IC

· LBC – 20 IC

· Gas Pumpers – 20 IC

· Penalty Burpees – 10 OYO

Count-o-Rama

Name-o-Rama

COT

That was a lot of burpees (101) back-to-back with a lot of Merkins and Pinky Pie. Good job PAX!
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