THE SCENE:
Low 40’s, partly cloudy but brightening
F3 WELCOME & DISCLAIMER
This workout is a modification of a CapNCrunch beatdown. Big thanks for the help!
WARM-O-RAMA:
- SSH x25 IC
- Tempo Squats x15 IC
- Tempo Merkins x15 IC
- Hot foot x 15 per foot 4 count reps IC
- Baby Arm Circles Fwd x10 IC
- Baby Arm Circles Bwd x10 IC
THA-THANG:
Mosey to hill. Stop along the way for the following:
- 20x air squats (single count IC)
- 20x in-place lunges (10x each leg IC)
- 10x squat jumps (single count IC)
- 10x jumping lunges (5x each leg IC)
Pyramid
Run to cone and do exercise. Run back down hill and do other exercise. Do both exercises with the following reps: x5, x10, x15, x10, x5. We will do 2 rounds.
Rd 1
- Tuck Jumps
- Dry Docks
Rd 2
- Narrow Squats
- Wide Merkins
Mosey to Grinder. Gap jumps over path
3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets of each round, 2 rounds.
Rd 1
- High Knees
- Overhead Press w/CMU
- Run Squat Switch
Rd 2
- Ice Skaters
- Bent Over Rows w/CMU
- Burpees
11’s
Box Jumps & Dips on benches, suicides out to cones in between
MARY:
- Flutter Kicks x20 4ct IC
- Hello Dolly x20 4ct IC
- Side Crunches Rt. x20 IC
- Side Crunches Lft. x20 IC
- Boat / Canoe on Q
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
Push yourself in F3 to not only get stronger, faster and better out there but in all life. There have been studies that working out makes the mind sharper. Also reports that those that start their days early are more productive. I find when I push myself out here I smile more I feel more energetic throughout the day and I perform better in daily life just taking the groceries in or digging a hole in the back yard. Push through the temporary discomfort to grow and see what you are really capable of.
MOLESKIN:
ANNOUNCEMENTS: