YHC arrived a little early this morning to get the stations set up. Eager to get started after being DR through the weekend YHC found a good warm up routine to share with the PAX. 9 Pax showed for a cooler but nice morning at the Ranch.
Warm UP
JACKED UP
- IC 50 Jumping Jacks (SSH)
- IC 40 Seal Jacks
- IC 30 Plank Jacks
- OYO 20 Split Jacks
-Mosey to Playground
-11’s- PULL UP’S/ DIPS
-Mosey to BB Courts
STATIONS: :45 Seconds on….:25 Seconds rest
- Coupon Thrusters
- Merkins
- American Hammer w/ Coupon
- Squats
- Lunges w/ Coupon
- Burpees
- Coupon Curls
- SSH
- Big Boy Sit Ups
- Run lap around dog/tennis park under 2 minutes
Rinse/Repeat X1
BASKETBALL (in honor of the late Kobe Bryant)
Team 1
Endo…DBA…Haka…Flat Tire…Grouper
Team 2
No-see-um…Apnea…Miley…Vanellope
Instructions: Each Pax for each team gets 1 shot from the 3pt line…Make it other team does (10 Burpees/ 20 Split Jacks)/Your team does (5 Burpees/10 Split Jacks) and vice versa
Long story short we did A LOT of Burpees and Split Jacks…..And only 1 Pax made it, Congrats HAKA on the nice shot (the one who cant even make a bag in corn hole LOL)
Finished
COT:
- Prayers for all those involved in the fatal helicopter crash in California
- Prayers for all those who need help
- And just Thankful for everyday we are blessed with Family/Friends/ and the guys here at F3 Lutz
Moleskin:
- YHC wanted to change things up a little and include some Fun at the end of the workout. But Fun at F3 Lutz always included a little bit of pain 😉
- Star Course Feb. 8th, still time to sign up