The Roots 2.0

4 Pax, The Gloom, 62 degrees.

DISCLAIMER

PRAYER

COP

SSH – 33 IC

IW – 10 IC

HW – 10 IC

LBACs – 10 IC forward and reverse.

THE THANG

Evolution 1—Pain Train (Hat Tip to my friend Ranger from SC who led the 1st official F3 workout in Johnson City during the launch).

• Cone 1 (25 yards) -> 10 squats -> back to Start (5 burpees) • Cone 2 (50 yards) -> 15 squats -> Cone 1 (10 merkins) -> start (5 burpees) • Cone 3 (75 yards) -> 20 squats -> Cone 2 (10 merkins) -> Cone 1 (10 merkins) -> start (5 burpees) • Cone 4 (100 yards) -> 25 squats -> Cone 3 (10 merkins) -> Cone 2 (10 merkins) -> Cone 1 (10 merkins) ->  start (5 burpees) • Back down the ladder to Cone 1

Mosey Recovery Lap

Evolution 2—11’s (personal favorite)

• 10 box jumps | 1 decline merkin • 9 box jumps | 2 decline merkin • 8 box jumps | 3 decline merkin • 7 box jumps | 4 decline merkin • 6 box jumps | 5 decline merkin • 5 box jumps | 6 decline merkin • 4 box jumps | 7 decline merkin • 3 box jumps | 8 decline merkin • 2 box jumps | 9 decline merkin • 2 box jumps | 10 decline merkin

Mosey Recovery Lap

Circle up for Middle Mary to give the legs a break

• 25 LBC | 15 supermans • 20 LBC | 12 supermans • 15 LBC | 9 supermans • 10 LBC | 6 supermans • 5 LBC   | 5 supermans

MARY

Pax Choice:

GoldDust – 15 Leg Lifts – IC

Ripcord – 10 Hello Dollys – IC

Glory Days – 10 Gas Pumps OYO

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS