A lot going on in this week – IPC, Dillio killed the legs, Vanellope killed the upper body, training for 1/2 marathon. So YHC planned for the abs work for today. 18 PAX in presence, we started our day after quick disclaimer and reciting core principles of F3.
Warm up: SSH, Frenkestine, Wind Mills, Imperial Walker – IC followed up with 5 Burpees OYO.
Mosey 1 lap around the dog park and tennis court. At the parking lot next to the basketball court, we did following workouts:
20 Leg Raises -> Mosey 1 lap around the dog park and tennis court.
20 Leg Raises
20 Flutter Kicks (Hard Way) -> Mosey 1 lap around the dog park and tennis court.
20 Leg Raises
20 Flutter Kicks (Hard Way)
20 Dying Cockroach (Hard Way) -> Mosey 1 lap around the dog park and tennis court.
20 Leg Raises
20 Flutter Kicks (Hard Way)
20 Dying Cockroach (Hard Way)
20 Freddie Mercury (Hard Way) -> Mosey 1 lap around the dog park and tennis court.
20 Leg Raises
20 Flutter Kicks (Hard Way)
20 Dying Cockroach (Hard Way)
20 Freddie Mercury (Hard Way)
20 American Hammers (Hard Way) -> Mosey 1 lap around the dog park and tennis court.
20 Leg Raises
20 Flutter Kicks (Hard Way)
20 Dying Cockroach (Hard Way)
20 Freddie Mercury (Hard Way)
20 American Hammers (Hard Way)
20 LBCs -> Mosey 1 lap around the dog park and tennis court.
Earlier finishers helped pushing other brothers to get their reps in. That is what we do at F3 and makes us proud of each other.
Quick water break followed up with 15 seconds of LOL – all PAXs laughed out loud for 15 seconds.
5 Burpees -> Mosey 1 lap around the dog park and tennis court.
5 Burpees
10 Merkins -> Mosey 1 lap around the dog park and tennis court.
5 Burpees
10 Merkins
15 Big Boy Setups -> Mosey 1 lap around the dog park and tennis court.
6:15 and we are warmed up for the day.
COT: Prayers for Repo for strength to get through the tough time.
Prayers for our kids, families, those who are traveling and people around the world for peace and wellbeing.
TNT after the beatdown – Seltzer Cafe is awesome, Thank you!
Have a great day!!!