THE SCENE:
| Cloudy |
Temperature |
Humidity |
Feels like |
Wind Speed |
Wind Direction |
| 52 ℉ |
93% |
52 ℉ |
2.1 mi/h |
SSW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
15 – Grady Corns
5 – Cherry Pickers
1 min – Irish Jig
Shuffle – Using parking lines shuffle around rectangles.
THA-THANG:
Mosey to CMU pile and have everyone grab one. There are 5 stations basically set up in a circle. Stations are arranged clockwise in this order: #1, #5, #3, #2, then #4. Leave CMUs at station #2.
Mosey to station #1. Perform all the workouts at the station. Then Mosey to station #2. Do all exercises. Then to #3, #4, and finally #5. So, you are not running around in the circle but directly from one station to the next. Stations 2 and 4 require CMUs so proximity is nice.
Station exercises are:
#1 50 SSH, 40 Jump Squats, 30 Speed Skaters, 20 Plank Jacks, and 10 Burpees.
#2 50 Merkins, 40 Dips, 30 Upright Rows, 20 Shoulder Press, and 10 Renegade Rows.
#3 50 High Knees, 40 Rocky Balboas, 30 Jump Squats, 20 Mountain Climbers, and 10 Burpees.
#4 50 Squats with CMU, 40 Alternating Leg Lung Kicks, 30 Single Leg Deadlifts (15 each leg), 20 Kettlebell Swings, and 10 Single Leg Squats (5 each leg).
#5 50 LBC, 40 Should Taps, 30 Freddie Mercurys, 20 Flutter Kicks, and 10 V-Ups.
Do as many stations as time allows. Starting over after #5.
After putting up CMUs, 3 rounds of Pure Burn. Look it up. It sucks.
Then Mosey back to AO.
MARY:
Get the PAX into the circle.
20 – Prime Time Merkins
15 – Lucky Horseshoe Abs (Windshield wipers but reversed so that legs form a horseshoe. On your six. Legs start at 2 o’clock and then to 6 then to 10 o’clock)
20 – Pickle Pointers
10 – Big Boys
COUNT-OFF & NAME-O-RAMA
13 Irishmen.
CIRCLE OF TRUST/BOM:
“For where two or three are gathered in my name, there am I among them.”
MOLESKIN:
For the kids struggling with issues at school. For the elderly. For our brothers battling illness.
ANNOUNCEMENTS:
