THE SCENE: Low 50s, Raining mostly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT
Mountain Climbers – x15 IC 2CT
Moroccan Night Club – x30 IC 1CT
(palms out – rotate up and down)
LBC – x15
Cherry Pickers – x10
THA-THANG:
P.E. E.X.A.M. – modified from Erector’s recent Q. Mosey to parking lot.
- P – 20x Prisoner Cell Merkin Burpees PCMBs
- Burpee – 3 merkins – Each knee to the chest between the merkins.
- E – Elevens – merkins at the bottom, squats at the top. Run across parking lot.
- E – Escalator – 10 squat jumps, 20 burpees, 30 merkins, 40 squats, 50 lunge walks around the lot.
- Mosey back to the AO to get under cover and continue the workout.
- X – X-factor – 20x on your 6. Arms and legs extended to make an X. Right arm up, left ankle up and touch. Repeat.
- A – ABS. American Hammers. Flutters. BBS. 50 each. 2CT.
- M – MARY CIRCLE MERKINS
- Circle Merkin. PAX does 1 pushup while the other planks. Reverse. Repeat adding 1 rep each time til you get to 10 reps.
MARY:
Take 1 lap around the AO for good measure and time.
COUNT-OFF & NAME-O-RAMA
Duggar, Filter.
CIRCLE OF TRUST/BOM:
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.
Discipline yourself so no one else has to. – Pat Summitt