THE SCENE: Gloomy and dark. Better than the #fartsack though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x
THA-THANG:
Mosey to First light
Stop Half Way...
- Rubber Legs:
- Squats x10
- Fwd & Bkwd lunges (same leg then switch) x10 each leg
- Side Lunges x10 each leg
- Jump Squats x10
To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:
- Cone 1 – Squats x15
- Cone 2 – Diamond Merkins x15
- Cone 3 – Tuck Jumps x15
- Cone 4 – Froggy Squats x15
- Cone 5 – Dry Docks x15
- Cone 6 – Candlestick Burpees x15
- Cone 7 – I forgot x15
- Cone 8 – Diamond Merkins x15
- Cone 9 – Jump Squats x15
MARY:
Side Crunches, and a few more on-the-six work.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you. Keep it simple. It should be repeatable and easily understood. Even if you think they already know it, its good practice to repeat for clarity