We had 6 Pax today in this cold morning. The flag was planted and we went straight to work.
Warm ups all IC
SSH
Baby Arm Circles
Windmills
Cotton Pickers
The Thang:
The Slaughter Starter
20 Burpees
Mosey around park back to BB courts
The Gross: 12 exercises x 12 repetitions = 144. That’s a gross
Groiners
Mountain Climbers
Shoulder Taps
Merkins
Squats
Lunges
Monkey Humpers
Gorilla Humpers
Flutter Kicks
Freddy Mercuries
LBC
Sweat Angels
Mosey around park back to BB courts
The Crowd Pleaser 1 Groiner to 1 Merkin Increasing to 6 Groiners to 6 Merkins and all the way back down to 1 Groiner to 1 Merkin
The Red Barchetta
Sprint 100 yards and do 100 SSH
Sprint back to start
Sprint 75 yards and do 75 Mountain Climbers
Sprint back to start
Sprint 50 yards and do 50 LBC
Sprint back to start
Sprint 25 yards and do 25 Flutter Kicks
Sprint back to start
Sprint 10 yards and do 10 Burpees
Sprint back to start
Cinder Blocks
30 Over Head Presses
20 Squats
20 Triceps extensions
20 Lunges
30 Curls
The Tammy Wynette: Partners do 10 Merkins and 10 Squats and switch off for a total of 100 Squats and 100 Merkins per man
COT: Prayers for members that are travelling. Thanks to the guys that showed up on this cold morning. Prayers for members that are nursing injuries.
Moleskin
It was cold but there was no wind. The other morning was worse. Thankful for the F3 website giving me all these fun exercises. The men really pushed themselves today. I don’t know about the others but I feel broken right now lol!!!!