THE SCENE: 30 Degrees and dry
F3 WELCOME & DISCLAIMER
Warm Up
- LBAC’s Fwd/Bwd 4 ct x 10
- Windmills 4 Ct x 10
- Cherry Pickers 4ct x 10
- Archer Squats 4ct x 10
- Pulse Lunge 4ct x 5 Both Legs
- High Knees 45 Seconds
Tha Thing
Tabata 45 Seconds on 15 Seconds off (A,B,A,B) Format
| 1(A) Side Shuffle Merkin | 2(A) Bobby Hurley | |
| 1(B) Dry Docks Chest tap | 2(B) Lunge Left / Right | |
| 3(A) Mtn Climber | 4(A) Jack Knife Crunches | |
| 3(B) Groiner | 4(B) WW2 | |
| 5(A) Sumo Squat | 6(A) Peter Parker | |
| 5(B) Archer Squat | 6(B) Toe Touch Plank | |
| 7(A) LBC’s | ||
| 7(B) Good Morning |
Mary
Bring Sally Up – Deconstructed Burpee (3 min 20 seconds)
1 Minute of LBC’s
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:
“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”
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