9 PAX HC’d to the workout this morning while spending time together yesterday for some solid 2nd and 3rd F fun…
Disclaimer
Let’s go!
WARMUP
SSH (IC) x 10
lil stretchy stretch
Windmills (IC) x 10
Toy Soldiers (IC) x 10
Copperhead Squats (IC) x 10
Dippy Birds (IC) x 10
Plank Jacks (IC) x 10
Capri Lap
end up at the curbs by the tennis court
THE THANG
White line fun
suicide run from curb to first white line, then back to curb, 2nd line, repeato to the other curb (more lines than I care to count). Caveat is run for one minute, then drop for merkins for 20 seconds then back up to run for another minute, continue until you make it to the other curb
mosey to the bottom of the parking lot
start at curb, run to 1st white line do 5 squats, back to curb, then to 2nd line and 10 squats, 15 at the third, and 20 at the top
mosey to front of gym
run up one line, shuffle to the left, quadrafeelya back down the next, shuffle to the middle then change to right shuffle then to the end
mosey back to the launchpad
MARY
LBC (IC) x 20
E2K (IC) x 10 each side
Jane Fondas (IC) x 10 each side
Freddie Mercurys (IC) x 10
Then low plank to 0615 (~50 secs)
Recover Recover
REFLECTION
We saw the true meaning of F3 in full exhibit yesterday. This is what it’s about.
MC
-Sparrow was happy someone took the Q, until he wasn’t
-Iron Horse shows off in his weight vest…again
-Travolta is a big fan of stretchy stretch
Always a pleasure to lead and be led by you fine men.
-Hefty