F3 Intro and Disclaimer
Scene: 40 and windy but clear! Perfect for swingin’ some ‘bells.
Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey
THE THANG:
5-6x Repeat-O
50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing
MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.
WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver. Read it.