11.24.2022
THE SCENE: 45, frigid
THE PAX: Big Hurt, CDC, Kimchi, Sharpie, Spirit Fingers, Gov’na, Big Worm, Nurse Jackie,
QIC: Yogi
F3 WELCOME AND DISCLAIMER
WARM-O-RAMA:
- Mosey to front parkinglot
- Little arm circles
- Low slow squats
QIC: “Aight, let’s mosey”
THE THANG:
- Mosey to the football field for “1st & 10” (11s)
- Starting at the 10 yard line – Merkins/jump squats sprint to the end zone and back to the 20 yard line. Rinse and repeat each time shaving off 10yds.
- mosey to the bleachers, divide up into groups of 3. 2PAX perform the called exercises and the 3rd pax runs up the bleachers and back then flapjack.
- G oblet squats 150
- O verhead claps 200
- B ig boy sit-ups 50
- B utt kicks 60
- L unges 30
- E xtensions (country crab) 30
1 PAX does LBCs 1 does exercise the other PAX sprints to the 40 yd line and back.
Mosey to the brick steps for a quick circuit 5/10/15 incline merkins, box jumps, dips.
Last minute 4 corners
10/10
jump squats/balboas
merkins/BBS
gas pumpers/hand released merkins
Circle burpees (5 burpees per PAX while everyone else planks or does Al Gore)
COT
BOM led by NJ
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