Got the Q for my birthday today, btw people outside of F3 think getting up at 0500 to lead a workout is not the way to celebrate. They be wrong!
I’m gonna McCants this BB since I got more birthday fun to get to today so here we go! 23 PAX no FNGs and we were off
Warmup with Good Morning, SSH, Hillbillies, and 35 Merkins
The Thang: 4 sets of 3 (5/10/20 reps) exercises and a lap
1. Derkins, Plank Jacks, Squats
2. Urkins, ALRSU, Benchtop jump ups
3. Heals to heaven, flutters, lbcs
4. Burpees, burpees, burpees
Basketball courts 1s and 2s
1 – bttw
2 – bearcrawl, cdd, bearcrawl, squat hold
flapjack and back
1 – peoples chair
2 – bunny hop monkey hump bunney hop
flapjack and back
1 – plank
2 – suicides
flapjack and back
Bridge to hill
5/10/20 – set of squats then set of jump lunges then set of star jumps
Prayers – CD’s M, Burts neighbor, Hotspot and M 18 years!
