F3 at FH= F4(Version 6)

Event Date

Jul 12, 2023

AO


Did this workout a few weeks ago and it went really well so decided to try it again.

Warm-Up

Run a lap

  • 12 SSH in Cadence
  • 12 merkins in Cadence
  • 12 squats in cadence (included some low squat pulses here which was a sign of things to come)
  • 12 knee touches in cadence

Run a lap

  • 12 second wall sit in cadence
  • wall sit with 12 air presses in cadence
  • wall sit with 12 touch them heels in cadence
  • wall sit with 12 seal claps in cadence

Run a lap

  • 12 pushup jacks in cadence
  • 12 inchworms (i messed up the cadence on this one)
  • 12 slippery dip cans (in cadence and included some hamstring stretches here)
  • 12 hillbillies in cadence

The Thang

Keeping in theme with the 12 days of Christmas, next exercise involved 12 card pickup with went something like this and a lot of squats!!

12 Card Pickup

Take 12 cards (had my kids large go fish cards available which the Pax appreciated) and space them in a vertical line 1 step apart from each other.

1- Squat to pickup card

2- Squat to put down 1st card, squat to pick 1st card up, then squat to pick up second card, and move to 3rd card

3- Squat to put down 1st card, squat to put down second card, squat to pick up 1st card, squat to pick up 2nd card, squat to pick up 3rd card

… and so forth until you reached the last card which totaled 168 squats and lots of burning legs :-)…

Mosey to rock pile, grab a rock and zamperini back to launch point

12 days of Christmas ladder workout

With the 15 minutes remaining we did the following ladder workout OYO burnout which included 3 burpees every 3 minutes for an additional 15 burpees to the 35 performed with this ladder workout.

  • 1 plank shoulder touch
  • 2 Turkish Sit-ups
  • 3 push-ups
  • 4 bicep curls
  • 5 Burpees
  • 6 plank jacks
  • 7 pretzel crunches (each side)
  • 8 LBC’s
  • 9 skull crushers
  • 10 lunges
  • 11 calf raises
  • 12 Muhammad Ali’s