October 19th, 2017 By Stretchy

On my 3rd anniversary of F3,  it was my Q.  Little did I know the temp would be a brisk 39 degrees.  So I bundled up and joined my brothers for boot camp.  And it went like this …

Mosey with side shuffle, high knee, butt kicks, lunge walk then circle up from warm up

warm up

SSH x 36 IC, windmill x 10 IC, IST x 15 IC, mountain climbers x 15 IC…Lets mosey to basketball court for

animal kingdom

donkey kicks x 15, crab walk down to the end of the court, lunge back

monkey humpers x 15, duck walk down, lunge back

scorpion dry docks x 15, bear crawl down, lunge back

Repeato with no rest in between

Mosey to playground

stations

find a partner, rotate through partner pullups AMRAP, peoples chair air press AMRAP, pull up hang, balance bar (with 3 burpee penalty if you fall off) the timer – a group runs 1.5 laps around x 2

audible – switch partner pullups to LBCs AMRAP, peoples chair to balls to the wall, pull up hang to inverted rows AMRAP, single leg balance bar, the timer – runs 1.5 laps around x 2

Mosey to parking lot for Mary

mary

circle of pain –  UP,UP,UP,UP,DOWN,DOWN,DOWN,DOWN

low flutter, rosalita, boxcutter medley x 15 ea,

 

• Thanks for the effort this morning … way to put in the work.
• F3 is a great force and I am glad to be a part of it.  It is amazing to see the organization grow. When I visit another city I check to see where the workouts are.  I am always greeted as a brother and the workouts are great.

 

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