F3 Intro and Disclaimer
Warm-O-Rama
Around the Worlds
Figure 8s
Halos
American Swing
‘Merkins
The THANG
Sets of 15
– American Swings – Run + 20 merkins
– Goblet Squats – Jump rope 50x
– Front goblet lunges – Run + 20 merkins
– Backward goblet lunges – Jump rope 50x
– R/L military press – Run + 20 merkins
– Thrusters – Jump Rope 50x
– Single Arm Front Squat – Run + 20 merkins
– American Swings – Jump rope 50x
Finally, another run and merkins
MARY:
10x Stargazers
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB
WORD:
Responsibility – In every situation the one common thread is you. Responsibility means recognizing that you are capable of making decisions to change your situation or perspective