Be more explosive

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Cool

FNGs: none

COP:

• TTT x 20 IC
• Good Mornings x 20 IC
• SSH x 20 IC
• Indian Run

The Thang:

• 1 min circuit:
  Box jump
  calf raises
  Jump shots
• Mosey around the Danny Jones Complex
  stop 1: box jump up bleacher 1 min
  stop 2: shoulder shrugs using table 1 min
  stop 3: hand stands against wall 30 sec
• Stations:
  Bubkas x 10 (calls start and stop), squats, merkins
  (Bubkas: hang from pull up bar and touch feet to hands)

Dreya roll 1 min

Mary:

• Flutter Kicks x 20 IC
  Superman/Bananna
  In-and-Outs x 20 IC
  WWI Situps x 20 OQ
  Hip Rock and Raise x20 On-Q
  Seal Jacks x 20 IC

Numberama: 3

Namerama: Luigi, Houdini, LottaLove

Pledge and COT

Moleskin

I was worried Tuesday’s workout knocked everybody out of commission when we only had 3 pax today.  I had a different workout planned but had to modify and when Houdini asked to do some more explosive exercises (more plyometric, not using nitroglycerin) that give me the inspiration as to how to modify this workout.  A lot of the exercises are borrowed from P90X