QIC: Vanellope
PAX: Apnea, Endo, Grouper, Fudd, Vanellope
5 Pax arrived for our last official F3 workout until the Stay At Home Order is lifted. It was a great cool morning for a beatdown and no longer in March so for the F3Lutz guys it was a relief to not have 100 Burpees somewhere on the agenda. Flag planted, disclaimer given, and we were off…
Warm Up
- SSH X21 IC
- Inchworm X10
- Groiners X10 IC
- Peter Parkers X10 IC
- SSH X20 IC
Mosey to Sunlake
-Suicide Exercises
- 1st Pole: X25 Merkins
- 2nd: X50 Squats
- 3rd: X75 LBC’s
- 4th: X100 Mountain Climbers
- Rinse/Repeat
-Set of Bruce Lee
Mosey half way back to BB courts
-Set of Mucho Chesto
Mosey to Playground
-2 Minute AMRAP Pull UP’s or Rows
-Set of Aiken Legs
- 20 Squats
- 20 Jump Squats
- 20 Lunges
- 20 Split Jacks
Finish with 1 minute Plank
COT:
- Prayers for those affected by this pandemic
- Prayers for our 2.0’s
- Prayers for our leader here at F3 Lutz and his family
Moleskin:
- Proud to be part of F3 Lutz
- I seen some guys who did not attend still put in there work on there own, great job
- Great job to the Pax this morning who attended giving it 100% like always
- Stay tuned in to Slack for more info on future workouts
- Remember guys this is a tough time…lets stay together, supportive, and encouraging to those around you.