THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That. Split into three groups and Mosey to workout stations. In each station we will work out for 15 minutes. After workout out at the three stations we will meet back at AO.
THA-THANG:
STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises. We will circle the lot three times, doing the series of exercises as we go.
- Corner 1: With brick in each hand do: 1. 25 Wings Out 2. 25 Wings Up 3. 25 Wings down. Bernie Sanders to Cone 2 after each listed exercise.
- Corner 2: 1. 20 Merkins 2. 20 Dive Bombers 3. 20 Carolina Drydocks. Bear Crawl to Corner 3 after each exercise.
- Corner 3: With CMU do: 1. 25 Overhead Presses 2. 25 Curls 3. 25 Rows. Sprint to Corner 4 after each exercise.
- Corner 4: 1. 20 American Hammers (4 count) 2. 20 Box Cutters 3. 20 Flutter Kicks (4 count). Lunge to Corner 1 after each exercise.
STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)
Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style
Station 3 (in parking lot by southern ball fields)
On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives. Modification is leave early on the run.
Strength and Conditioning Side:
Exercise 1 20 – Merkins
Exercise 2 20 – 4 Count Side Straddle Hop
Exercise 3 20 – Squats
Exercise 4 20 – Carolina Dry Docks
Exercise 5 5 – Burpees
Exercise 6 3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.
Ab Side:
Exercise 1 20 – IC 4 Count LBCs
Exercise 2 20 – IC Holly Dolly
Exercise 3 20 – IC Plank Jacks
Exercise 4 20 – On your own Shoulder taps shoulder
Exercise 5 20 – On my Up – Big Boy Sit Ups
Exercise 6 20 – IC 4 Count – American Hammers IC
MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer. That will be the theme of today’s 3rd F. It helps to remain optimistic in the face of suffering.
ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!
3rd F at Outlook immediately following this workout!
