The workout started at 7:30am sharp. Comfortable conditions for a beat down. We had one FNG so a quick disclaimer was read. Welcome Haka!
Warm ups(All IC x15)
Windmills
Cotton Pickers
Imperial Walkers
Baby Arm Circles
The Thang:
4 Pax on BB Court for circuit training.
3 Pax To mosey around the park
Each set 45 seconds. Pax to switch with each other. After two rounds on each set the other PAX to switch off with the mosey Pax and switch off.
Set #1 Battle ropes
Irkins
Dips
Set #2 Repeat ropes
Cinder block shoulder press
Cinder block bicep curl
Set #3 Repeat ropes
Flutter kicks
Freddy Mercuries
Set #4 Repeat ropes
Monkey Humpers
Squats
Mosey to dead end
1 Set of Blackjacks
COT
Prayers for Vegas,California Wildfires, Hurricane Maria Victims, Heisenberg’s sister and Down Under’s sister
Moleskin
Great effort by all. Seemed that everyone enjoyed the beatdown. The Blackjacks were tough as heck. I got them straight from the F3 website! (Thanks Guys!) So happy that we have Haka on board. He was a beast today on our workout!!!!