THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops – 25-4-count
Tie Fighters
Cherry pickers
Mountain climbers
Mosey
THA-THANG:
Stop at tall curb
Rocky Balboas 50 single
Tricep Dips – 25
Repeat
Mosey to CMU
Grab a block and head to starting line.
5 Burpees – Crab walk to the chalk line about 25′ – run a lap
10 Merkins – 5 Burpees – Crab walk to the line – run a lap
15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run
35 Curls…..
40 American Hammer – single…..
45 LBC…..
50 Shoulder taps – single…..
Mosey back to AO flag
MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty
CIRCLE OF TRUST/BOM:
Keeping it short and sweet so we can spend some time at Dunkin.
It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here.