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