F3 The Fort

Three of us for a nice 4:40 pre run      (birdcage,pinup &a sauerkraut)

Its Monday so I tried to do somewhat of a moderate workout but for darkhelmets 35lb bell it didn’t seem too moderate.

We started with a nice mosey around the parking lot with the bells in hand, than we circles up for some  side straddle hops, imperial walkers, merkins and some lbcs. I would be lying if I said my counting was on point this morning lol. After lots of laughing at myself! The warm up is over

workout followed…  6 cones in the parking lot each with a workout, in between each workout we ran one lap around the cones and so on.

1st cone: 10 left hand on the bell merkins /10 right hand on the bell merkins

run a lap

2nd cone: 25 lbcs with the bell

run a lap

3rd cone: 20 kb swings

run a lap

4th cone: 20 squats with the kb

run a lap

5th cone: 20 skull crushers

run a lap

6th cone: 10 left arm curls/10right arm curls

run a lap

repeat 3xs

two minutes til cot group lead abs workout

darkhelmet took us out in prayer.

Great job everyone…