9 Pax posted for this glorious morning. The air was crisp and cool. The flag was planted. The core principals of F3 were read aloud. A disclaimer was read. Then we went straight to work.
Warm ups all 15 count reps all in cadence
Side Straddle Hops
Cotton Pickers
Windmills
Baby Arm Circles
The Thang:
A set of Escalators around the park
10 Burpees at first cone
10 Burpees 20 Leg raises at second cone
10 Burpees 20 Leg raises 30 Squats third cone
10 Burpees 20 Leg raises 30 squats 40 over head press with weights at fourth cone
Then we went down the escalator in reverse. A rinse and repeat .
Totals
80 Burpees
120 Leg raises
120 Squats
80 Over head presses with weights
Mosey over to dead end
The ladder of death
5 stations up and five stations down for a total of ten stations
At each station 15 Merkins 15 Freddy Mercuries per leg
Totals
150 Merkins
150 Freddy Mercuries per leg
Mosey back to basketball courts
50 Lunges with weights
50 Curls
50 Squats with weights
50 Monkey Humpers
COT
Prayers for Heisenberg as he leaves us to start a new beginning in North Carolina, Prayers for Haka SIL
Moleskin
Its a sad day for us losing Heisenberg to a move. However nothing but best wishes to him moving forward. He always has an F3 family here in Lutz! The men worked hard today. Haka just tearing it up as usual. No-ski putting pain out of his mind as he shows us anything is possible. Grouper is dedicated as always, DBA never giving up, Castro running like the wind, Red Reaper back for an encore(proud of him!), Dillio making the workouts look like a walk in the park, Myself just glad the men seeming to enjoy the work out!!!