F3 Intro and Disclaimer
Warm-O-Rama
Around the Worlds
Figure 8s
Halos
Russian Swing
American Swing
Merkins
30 Jump Ropes
The THANG
Mosey to Outhouse with ‘Bells
Repeat 5x
– 20x American Swing
– 20x Box Jump
– 10x each Single Swing
– 20x Overhead Lunge (Weighted) – walking out
– Walk back to Kettlebell (OH)
– 50x Jumprope
MARY
Flutter Kick
Side Crunches
Boat-Canoe
WORD
I shared a story about Polish Independence day – November 11, 1989. Don’t take your freedom lightly.