F3 workout….Elevation. Elevate your game. We can only lead others as far as we can lead ourselves.

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
PAX: Teach, Grovetucky, Mogul, Bootleg, Diamond, Ah, Bo Schembechler, Rash

QIC: Teach

Warm up – 10 mins
Mosey to track
50 Jumping Jacks
Glute Bridges Marching
Stevie Wonders
One leg toe reaches 3 corners
Drop Lunge
Lateral Squat Low
Seated Arm Swings on six
two inch runs moving forward

Hollow rocks

3 laps
sprint to your partner, when you get to them you jog

Stairs

merkins

american hammers

LBC’s

backward run

hollow rocks

merkins

lunges

mosey to flag