THE SCENE:
Clear | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
---|---|---|---|---|---|
60 ℉ | 93% | 60 ℉ | 3.1 mi/h | ENE |
F3 WELCOME & DISCLAIMER.
I am not a professional. The following workout created using a sampling of Thangs recently done at F3 Dortmund.
WARM-O-RAMA:
20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers
THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees. (Murphy’s Law @F3Dortmund offered this up.)
I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank
Two circuits.
MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:
MOLESKIN:
For the sick and elderly. For our brothers battling illness and their wives.
ANNOUNCEMENTS: