THE SCENE: Debatable between 21, 22 and 24. Either way: COLD!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
- stretch
- around the worlds
- figure 8’s
- halos
- stretch some more
THA-THANG:
My last few Q’s have been descending ladders….they’re easy to plan and give you a sense of accomplishment as you complete them. Today was no different. Descend the ladder, then eliminate the lowest number exercise. Rinse & repeat until only one exercise left. Use a KB for everything except the JR and merkins.
- 50 jump rope
- 45 curls
- 40 big boys
- 35 overhead press
- 30 goblet squat
- 25 hip thrusters
- 20 Russian swings
- 15 Lizard merkins
- 10 American swings
- 5 Turkish getups
MARY:
COUNT-OFF & NAME-O-RAMA
4 PAX: Ratchet, Shooter, Pogo, Bartman
CIRCLE OF TRUST/BOM:
Pace yourself. Don’t hurt yourself by overextending yourself. I’ve been doing a lot of remodeling around my house lately and still posting regularly for workouts which has me exhausted and beat up. It’s OK to take a rest day. Your body needs rest occasionally. Listen to it.
MOLESKIN:
We all decided that Mexican food trucks and Vietnamese food should be the official food sponsor of F3.
ANNOUNCEMENTS:
Sweet looking Bomb Shelter shirt hitting the gearstore soon!