THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER
Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:
• Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
• Hand release merkins
• Cherry pickers
• Hairy rockets
THA-THANG:
Insert information about the workout.
- Mosey to bars and do 7s with dips and derkins using the trees
- Mosey to the pond:
- Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
- Modify by running one lap around the pond after partner completion of exercise
- Run to the bell and do 7s with gas pumps and dips.
MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:
ANNOUNCEMENTS: