Warm up

Arm Circles 12IC

Circle Arms 12IC

Windmills 12IC

Toy Soldiers 12IC

Grass Pickers 12IC

-The Thang-

Round 1- Run 1/8 Mile/5 V-ups

Round 2- Run 1/8 Mile/5 Vups/10 Merkins

Round 3-Run 1/8 Mile/5 Vups/10 Merkins/15 American hammers IC

Round 4- Run 1/8 Mile/5 Vups/10 Merkins/ 15 Am Hammers IC / 20 Squats

Round 5- Run 1/8 Mile/5 Vups/10 Merkins/15 Am hammers IC/ 20 Squats/ 25 Dips

Round 6- Run 1/8 Run/ 5 Vups/10 Merkins/ 15 Am Hammers IC/ 20 Squats/ 25 Dips/1 Min wall sit

Round 7- Run 1/8 Run/ 5 Vups/ 10 Merkins/ 15 Am hammers IC/ 20 Squats/ 25 Dips/ 1 Min wall sit/ 35 WW2s

-Cool down-

Flutter kicks 12 IC hands under butts,

Flutter Kicks 12 IC hands to the side

Micheal Phelps 20 IC

Toe touch long stretch out

-Count o Rama

-Name o Rama

Thanks for coming out this morning in the Rain! it was dumping when i left the house and ended up with a light rain for the W/O. Thankful for the brotherhood of F3! you guys rock!

THE Juice, Out!