Despite the confusion of this not being an Ultimate Frisbee day…18 of us still had a good workout.
Stretching, a little warm up, welcoming 2 F3 members from PA, and then we began with a dozen burpees in parking lot and a mosey to soccer field to begin Arms/Abs/Arms/Arms/Abs/Arms:
Arms- 10 yards, then 5 Hand Release Merkins (5x). Abs- 5 rounds of 20 sets of WWIs, WWIIs, Heals to Heaven, Crunchy Frogs and Ukrainian Hammers. Arms- 10 yards, then 5 Merkins (5x). Arms- 10 yards, then 2 Merkins (5x). Abs- 5 rounds of 20 sets of Flutters, Freddy Mercury, Mercury Freddy, Knee Ups, Ukrainian Hammers. Arms- Bear Crawl 50 yards with 2 Merkins every 10 yards.
Legs with a Dora of 100 Squats, 200 Heal Raises, and 300 Leg Curls
More Arms– 20 Dips and 5 Pull ups for 3 rounds, followed by a mosey and 10 Jerkins (2x) and 20 Dips
Forgot the prayer, but did remember all 18 names. Plus, we did have a little celebration at the end.
