Nutcracker has been bringing out the masses in recent weeks and the Q wasn’t sure what to expect with steady rain in the forecast. No fartsacking today as 21 strong rolled into the lot including two FNGs… welcome Da Business and G-String. After a couple of hot laps around the parking lot the PAX retrieved a couple of bricks each and circled up for a warm-up.
Warm UP
- Cotton Pickers IC X 15
- SSH IC X 15
- Good Mornings IC X 15
- IW IC X 20
- Squat Brick curls X 20
- Squat brick flys X 20
- Squat Brick overhead press X 20
Guantanamo Circle holding six inch leg hold and brick flys
The Thang
The Q brought a ziplock bag of old-school fun for all to enjoy. First out of the bag, cell phone and speaker for a little Tabata. Next on the menu, deck of cards.
Rocky Tabata
- Jumping lunges
- Peter Parkers
- Donkey Kicks
- High knee jump squats
Back in Black Tabata
- Burpee
- Russian brick twist
- Patty cake merkins
- Brick Squats
Deck of Cards
PAX performed the following exercises on each pull of a card. Some decided to get wet while others stayed dry under cover.
- Diamonds – merkin
- Hearts – jump lunges
- Spades – brick flys
- Clubs – SSH
- Ace – 4 one- legged burpee
- King – sprint to other end of the lot, one derkin and sprint back
- Jack – 10 count
- Queen – 10 count
Mary
- Boat Canoe
- Rapid Fire Freddie Mercury
Men, It is always an honor to lead this group. Three years strong of F3 for me and I continue to be impressed with the power of F3 and the impact it makes on so many. As we go through our day let’s continue to left up our prayers for those impacted in the Manchester tragedy.
