Five F3LKN gloom warriors arose after Brady’s 7th Super Bowl win to celebrate YHC’s belated 7th F3versary bootcamp. Coincidence? YHC will let you decide.
WARM-O-RAMA
- Regular mosey lap
- 2nd lap with high knees, butt kickers and side shuffle left and side shuffle right
- 7 burpees OyO
- SSH x 49 IC/ ISTs x 15 IC / Cotton Pickers x 10 IC /Arm Circles
THE THANG
- Mosey to Callahan’s bridge
- 7 burpees OyO
- 7 Up and Overs (over + back = 1 cycle)
- 7 Bridge Mericans x IC
- People Chair w/7 Air Press x IC
- Mosey to Stonemount corner
- 7 burpees OyO
- 7 WWII sit-ups
- 7 diamond Mericans x IC
- 43 Merkins OyO in front of Schneider house
- Mosey to Pull-up bars
- 7 burpees OyO
- 7 pull-ups OyO
- 7 Australian Pull-up x IC
- 7 Squats x IC
- Mosey to playground
- 7 burpees OyO
- 7 staggered Mericans – Left IC
- 7 staggered Mericans – Right IC
- 7 shoulder dips x IC
- Mosey to picnic tables
- 7 burpees OyO
- 7 step-ups per leg – OyO
- 7 Decline Mericans x IC
- 7 Incline Mericans x IC
- 7 Squat to seat (touch that butt) x IC
- Mosey to bricks and select coupon
- 7 burpees OyO
- 7 Curls x IC
- 7 Shoulder Press x IC
- 7 Tea Bag Squats x IC
- Lap
- 7 burpees OyO
- 7 Bent Over Rows x IC
- 7 Skull Crushers x IC
- 7 Chest Press x IC
- Lap
- 7 Lawn Mower Pulls Left/Right OyO
- 7 Squat to Press OyO
- 7 Block Mericans x IC
MARY
- The burpee – for a total of 50
- Low Flutter x 20 IC
- Mason Twist x 15 IC
- J-Lo x 10 IC
- Rosalita x 20 IC
- Crunchy Frog x 15 IC
- Low Dolly x 10 IC
SKINNY MOLESKIN
- Small hardworking crowd with a minimal amount of mumble chatter. Covered all the many pain stations available throughout Arnie’s with a minimal amount of running.
- Thanks to the Pax for indulging YHC with a seven count heavy workout to remember this special occasion. Reassuring to know that the fartsack can’t claim all the Pax on SuperBowl Monday.
- YHC is truly blessed to have F3 for the past seven years. So many great memories and lessons learned. Pay it forward and get FNGs and Cotters to a workout soon!
- Thanks Tuffy for the privilege of leading this great AO.
Aye!
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