The Grinder

11 Pax members jumped out of the fat sack to meet an F3 RVA special beatdown the Grinder.

Mosey around the parking lot until we found some light than circled up for a warm up.

10 hill billies

15 cherry pickers

20 LBCs

10 Merkins

Team of 3 for triple check

1 man runs the loop

2 man merkins

3 man flutter kicks

3 rounds of triple check

The Thang = The Grinder

Round 1

10 SSHs bear crawl to the next parking lot line 15 merkins than bear crawl to the next line for 20 SSHs bear crawl to the next line for 25 merkins we went to 50 merkins

Round 2

10 SSHs and bear crawled to the next line for 15 Freddie mercury than bear crawled to the next for 20 SSHs we ended at 35 Freddie mercury and 30 SSHs.

teams of 2

20 partner leg tosses each than run 3 laps

30 partner leg tosses each than run 3 laps

40 partner leg tosses each than run 3 laps

This concluded the Grinder!!

We all finished the grinder I am proud to have led the pax to the finish line.

Thanks to Kotter for praying us out and starting our day off right.

Look for event Pre Blasts coming soon for the fall.

Welcome back DryRub he is turning out to be a regular.

Be super Today!!

Flashdance

 

 

 

F3 Suncoast