8 pax showed up in the warm, foggy gloom to take on Samson today…..here is how it all went down:
WarmUp:
Mosey around parking lot doing high knees, butt kicker, shuffle, and karaoke.
Head to monkee bars and circle up
SSH x 10 IC; 1 burpee
CP x 10 IC; 2 burpees
Windmill x 10 IC; 3 burpees
Toy Soldier x 10 IC
Get across the bars, grab a block, head to the parking lot
PARTNER UP!
One partner farmers carry around parking lot; other partner 10 LBC then chase them down: flapjack
Wow, we found some “assistants” in the form of jump ropes waiting at the top of the lot.
100:
One partner start jumping rope; other partner run around island; flapjack/repeat until 100 total jumps
Grab a block: Curls x 10; Skull Crusher x 10; Chest Press x 10; Shoulder Press x 10
200:
Same as above but 200 total jumps
Grab a block: Curls x 10; Skull Crusher x 10; Chest Press x 10; Shoulder Press x 10
300:
Same as above but 300 total jumps
Grab a block: Block swings x 10; Incline merkin x 10; Squat x 10; Decline merkin x 10
400:
Same as above but 400 total jumps
RETURN YOUR BLOCKS!
One more time across the monkee bars!
Mosey to parking lot for Mary
MARY:
Breakdancer x 10; Dying Cockroach x 10; Low Dolley x 10
Recover/Recover
Great work today boys!! The temperature and humidity were just right for a really good sweat! I was hoping to get to 500 but that’s ok, maybe next time!!! Jumping rope is great for you so if you took advantage of the free gift today, use it often and wisely…it’s a great way to start your day!!! Speaking of great ways to start your day, this F3 thing is truly amazing. I am a better man at home, at work, and just all around each time I start my day like this. Limburger, thanks for the opportunity to Q! Pax, thanks for bringing your A effort today!!!!
Until next time!
Hoff8 pax showed up in the warm, foggy gloom to take on Samson today…..here is how it all went down:
WarmUp:
Mosey around parking lot doing high knees, butt kicker, shuffle, and karaoke.
Head to monkee bars and circle up
SSH x 10 IC; 1 burpee
CP x 10 IC; 2 burpees
Windmill x 10 IC; 3 burpees
Toy Soldier x 10 IC
Get across the bars, grab a block, head to the parking lot
PARTNER UP!
One partner farmers carry around parking lot; other partner 10 LBC then chase them down: flapjack
Wow, we found some “assistants” in the form of jump ropes waiting at the top of the lot.
100:
One partner start jumping rope; other partner run around island; flapjack/repeat until 100 total jumps
Grab a block: Curls x 10; Skull Crusher x 10; Chest Press x 10; Shoulder Press x 10
200:
Same as above but 200 total jumps
Grab a block: Curls x 10; Skull Crusher x 10; Chest Press x 10; Shoulder Press x 10
300:
Same as above but 300 total jumps
Grab a block: Block swings x 10; Incline merkin x 10; Squat x 10; Decline merkin x 10
400:
Same as above but 400 total jumps
RETURN YOUR BLOCKS!
One more time across the monkee bars!
Mosey to parking lot for Mary
MARY:
Breakdancer x 10; Dying Cockroach x 10; Low Dolley x 10
Recover/Recover
Great work today boys!! The temperature and humidity were just right for a really good sweat! I was hoping to get to 500 but that’s ok, maybe next time!!! Jumping rope is great for you so if you took advantage of the free gift today, use it often and wisely…it’s a great way to start you day!!! Speaking of great ways to start your day, this F3 thing is truly amazing. I am a better man at home, at work, and just all around each time I start my day like this. Limburger, thanks for the opportunity to Q! Pax, thanks for bringing your A effort today!!!!
Until next time!
Hoff