We Can F3, Too
June 27, 2018
Stadium Stairway Fun
June 27, 2018

Elevation Tag w/ Knockout

  • When: 06/27/2018
  • Q: Knockout
  • Pax: Cork, Double Trifecta, Goldfish, Restless, Roostertail, Survey Says, FNG Small Fry

Warm- up:

  • 5 arms raises over head with big inhale/exhale
  • 10 arm raises w/ opposite knee raise and kick out
  • 10 chicken scoops
  • 20 IC slow squat with calf and arm raise at top

Workout:

  1. Tag – pair up with a PAX of unequal level (strong with stronger)
    *one does push-ups while other runs up/down stairs
    *3x
  2. Run straights / bear crawl up inclines to top of garage
  3. Tag – pair up with a PAX of unequal level
    *one does wall-sit while other burpee-broad jumps to last light pole and sprints back
    *3x
  4. (Ran out of time and didn’t do)
    Tag – pair up with a PAX of unequal level
    *one holds bridge and brings alternating knee to outside elbow while other does 20 lunges out and back
    *3x

If Extra Time Add:

  • High skip jumps down / karaoke back
  • 50 Squats
  • 40 up-out-in-down back bridges
  • 30 bicycles
  • 20 burpees
  • 10 dips

Run down stairs

5 minutes of stretching – hip flexors, butt, hamstrings, etc.

COT

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