THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 25x SSH
- 10x Manly Arm Rotations Forward and Backwards
- 20x Imperial Walkers
- 10x Cherry Pickers
THA-THANG:
- Mosey to the planters
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Step Up 20x; 10 per leg
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Box jumps 15x
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Toe Taps 30x; 15 per leg
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Lateral Step Down 30x; 15 per leg
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Bulgarian split squats 30x; 15 per leg
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Hip Thrusters 15x
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- Mosey to the start of the green way
- At the 0, .25, .5, and .75 mile markers do exercise
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5x squat thrusters
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5x alternating toe touches
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5x side lunges
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L5x skaters
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- Abs
- 20x BBS
- 20x 4ct Flutter
- 20x 4ct Dead Bugs
- 20x 4ct Hammers
- 20x LBC
- At the 0, .25, .5, and .75 mile markers do exercise
- Mosey to planters
-
Step Up 20x; 10 per leg
-
Box jumps 15x
-
Toe Taps 30x; 15 per leg
-
Lateral Step Down 30x; 15 per leg
-
Bulgarian split squats 30x; 15 per leg
-
Hip Thrusters 15x
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- 7s
- Dips to Monkey Humpers
MARY:
- Ring of Fire leg push down
- 10x Flutter kicks
- 10x Hello Dollys
- Boat Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA
There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.
MOLESKIN:
ANNOUNCEMENTS: