THE SCENE: upper 50’s. Warm & windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops
- Squats
- Rockettes
THA-THANG:
Kraken on the tennis courts. 8 cones set up. 2 rounds of exercises at each cone. Run a lap around the cones between exercises.
- Lap1
- Diamond merkins x25
- Burpees x20
- Bear crawl around court
- Speed skaters x60 (30 per leg)
- Carolina Dry Docks x30
- Nose wipers x20
- Broad jump to center of circle and back
- Side straddle hop x50 (4ct)
- Lap2
- Smurfjacks x30 (4ct)
- American hammers x25 (4ct)
- Squat jumps x50
- Pickle Pounders x30 (4ct)
- Monkey humpers x25 (4ct)
- Imperial walkers x25 (4ct)
- Iron mikes x25 (4ct)
- Calf raise x100
MARY:
- Box cutters
- Reverse crunches
- v-up / roll-up
COUNT-OFF & NAME-O-RAMA
6 strong: Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman
CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.
MOLESKIN:
ANNOUNCEMENTS: