THE SCENE: Heartwarmingly Gloomy
F3 WELCOME & DISCLAIMER:
Thanks for getting out and joining your brothers, even if we can’t be together. Take a minute today to check on somebody you haven’t seen lately and make sure to call them out. Now is not the time to stop accelerating.
With that said, I’m not a professional. Participation is on your own volition. Modify as needed.
WARM-O-RAMA:
- Leg Swings (each side) x 19
- Side Straddle Hops (4 Count) x 19
- Windmills (4 Count) X 19
- Overhead Claps (4 Count) X 19
- Rockettes (4 Count) X 19
- Stretch Whatever Needs Stretching
THA-THANG:
Find yourself a point to mosey to about 100-200 yards away.
Today, we’ve got a descending ladder. Do the prescribed number of reps of all nineteen exercises, mosey to your chosen point & back, drop the top exercise and start again at eighteen. Rinse & repeat until you end with your final round of one rep of the last exercise.
There are a few exercises where you will need a CMU (or dumbbell, sand bag, cooperative child, etc.). But if you’re like me, your CMU has been your only workout buddy lately, so feel free to include him in any exercise you see fit.
- 19 Mountain Climbers
- 18 Diamond Merkins
- 17 Tricep Presses
- 16 Dry Docks
- 15 Crab Toe Touches
- 14 Bench Presses
- 13 Big Boy Situps
- 12 Squats
- 11 Baby Arm Circles (each direction)
- 10 Step-Ups
- 9 Calf Raises
- 8 Freddie Mercurys
- 7 Side Straddle Hops
- 6 Bicep Curls
- 5 Merkins
- 4 Lunges
- 3 Overhead Presses
- 2 Jump Squats
- 1 Burpee
MARY:
- Box Cutters x19
- American Hammers x19
- Flutter Kicks x19
- V-Ups x19
STRETCHES:
- Ab stretch (cobra kai)
- Groin stretch (butterfly)
- Overhead tricep stretch (reach for middle of back, pull elbow down with opposite hand)
- This & that
- Whatever else you need
CIRCLE OF TRUST/BOM:
How are you leading right now? Who are you leading? Are you leading them well?
You are a leader and the people who normally count on you need you even more now than they usually do. Don’t slack off.
ANNOUNCEMENTS:
Make sure you’re reading the weekly emails, reaching out to your brothers, and taking care of yourself. Let’s come out of this stronger than ever.