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