“The Eagles Nest” “F3 Playground” – Tues. workout for Rock Thrill

  • QIC: Bogey
  • When: 05/12/15
  • Pax: Padre, Swamp Fox, Popeye, Mayhem, Solid State
  • Posted In: Uncategorized
We did another exploratory workout on the F3 playground this morning with dealers choice every PAX as a Q. This is an awesome AO with lots to offer!
Official Launch is 5/19/15! Tell your Friends! Be there! AYE!
The Thang:
Mosey onto the campus over to the F3 playground
5 burpies at the top of the stairs then run down and back up the 5 flights of steps
Rinse and repeat 5X
Mosey over to the Ring of Pain
5 burpies and 10 LBC at each quadrant
Mosey over to the amphitheater
Dealers choice up to top and back down
Step ups, 2 merkins and jump to next step all the way up! Low slow squats at the top, high knee to the bottom
30 incline merkins, high knee to the top, leg raises at the
LBC at the bottom, bear crawl to top, Freddie mercury, bear crawl to the bottom, SSH
Mosey and explore back towards the COT
The morning train sounded off as we made back to the COT so burpies had to be added
Name-O-rama with a twist!
First person count off then everyone do 2 burpies then same person state name – rinse and repeat until name-o-rama is complete

The campus provides the opportunity for lots of stairs, sidewalks, knee walls and the amphitheater. This AO has lots to offer, now we need the PAX to maximize the possibilities to improve each other!

Blast off and virtual shovel flag will launch from here…
https://goo.gl/QMcj62
 
Oakland Avenue Presbyterian – 412 Oakland Ave., RH
From I77 take Cherry Rd., Turn left onto Oakland Ave by Winthrop, Turn right on Stewart Ave., Turn left on Park Ave and then park in the Parking lot of the Church where the COT will be
Let’s spread the F3 love in Rock Hill!

 

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