F3 Disclaimer & Welcome
Mosey to the Tennis Court
Warm-O-Rama
Run to the pooper
Kettlebell Figure-8
Around the world
Halo
The THANG:
Kettlebell Lunge Press – single arm one way other arm back
Kettlebell High Pull – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell windmill – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell Russian swing – 20 reps (10 each arm)
Frog jump down and back
Kettlebell single-arm shoulder press – 20 reps (10 each arm)
Frog Jump Down and back
Kettlebell Squat – 20 reps
Crab walk down and back
Power to the People – 20 reps (10 each arm)
Crab walk down and back
Kettle bell push ups – 20 reps (10 each arm)
Sprint down and back
Repeat with ½ court and half rep!
MARY:
Dealer’s choice
COT:
Count-Off and Name-o-Rama
(No FNGs)
WORD: