Frontier wasn’t fooled by my pre-blast humor about having the pax help me with my pile of mulch. Seeing the clock hit 5:30 and it was just the two of us, we decided to work out because…this is F3. That’s what we do.
Warmup
- SSH x20
- Windmill x8
- Imperial Storm Trooper x 10
The Thang
- Mosey around the parking lot
- Crowd Pleasers AKA “Bam Bams”
- This is a merkin-groiner ladder. Do 1 of each, then 2, then 3 up to 5, then back down to 1. Round 2 we went to 4; Round 3 we went to 3
- Goblet Squat – 10 IC
- Lawnmower Pulls, right, then left – 10 IC
- Chest Squeeze (squeeze the bell in between your palms, you’re not gripping it or holding the handle, with arms extended but not locked. We raise and hold, then lower and hold, on the Q’s “up” or “down”. The ups were about 10 seconds, the downs were about 5 seconds) – x3
- Stack the Shelf – 10 IC
- Skull Crusher – 10 IC
- Full Curl – 10 IC
KB swing – 10 OYO- Sit-ups – Round 1; 10 IC, Rounds 2 & 3; using the bell we did 10 up/downs
- Chest Press – 10 IC
- Monkey Humpers – 10 IC
- Mosey around the parking lot
Repeat the routine twice
Mary
- Freddy Mercury
- Pretzel Crunch
Age stats for nerds
Two of us. No stats. Sample size too small.