THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Rockets x 20
Imperial Walkers x 20
Baby Arm Circles x 10 forward and 10 backwards
Merkin Thrusters x 10
Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.
4 exercises at the top of the hill
Merkin Thrusters x 10
LBC x 20
CDD x 10
Squats x 20
Start at bottom of hill with 40 curls. Run to top, do the first exercise and return to bottom of hill for 40 curls. Repeat until all 4 exercises are completed at the top.
2nd round replace curls with 40 OHP while doing the same 4 exercises at the top
3rd round replace with 40 bent over rows, keep the 4 exercises at the top.
Mosey to walking track.
Perform a squat at each light pole, increasing by one rep at each light pole. 13 or 14 light poles for a total of 91 or 105 squats
MARY:
Ring of Fire Merkins x 10, repeat three times
Reverse crunches x 20
Peter parkers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers. Even if you are the 6 or never say too much during the workout, your presence makes a difference. So keep coming.
MOLESKIN:
ANNOUNCEMENTS: