Monday the 13th
5 Strong PAX posted for today’s celebration of Monday the 13th!
Warm O Rama
13 SSH, 7 Weed Pickers/8 Wind Mill ( does not = 13, oops ) 13 IST, 13 Low Slow Mercins, 13 MC, forward and back arm rows with a few Michael Phelps
Goes like this…. We will do 13 different exercises that will equal 1 set. We will call each run through a set, a lap.
Lap 1 = 5 Reps each exercise with a 5 Burpee Rest
Lap 2= 10 Reps each exercise with a 5 Burpee Rest
Lap 3 = 13 Reps each exercise with a 5 Burpee Rest
Lap 4 = 13 Reps each exercise with a 5 Burpee Rest
1 Goblet Squat
2 Overhead Press
3 Lawn Mower Pulls
5 Figure 8
6 KB Swings
10 Bench Press
11 Lat pull over
12 Sit up to press
13 Mason Twist
13 Low Flutters and 13 Pretzel Crunchs
Welcome Back Guinness, First back back to F3 since Corona Hit, He’s been tending to the Family business 9 Round Gym, providing work outs an community for their member. Glad to have you back out.
Fun Workout with today date. 7 ( Warm Ups ) / 13 ( Reps and Sets ) / 20 ( Burpees )