THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER
Yep!
WARM-O-RAMA:
SSH x20 ic
squats x 20 ic
merkins x10 ic
peter parkers x10 ic
THA-THANG:
- 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
- Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
- Capri lap again to loosen calves
- Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
- Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
- TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!
MARY:
Boxcutter x20 ic
LBC x20 ic
not so lazy boys right into James bond poses
Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
MOLESKIN:
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.