4 PAX posted with an additional PAX rolling in a few minutes late – keeping to his commitment to meet his F3 brother this morning.
Warm Up on the stage
- World’s greatest stretch – reach down to toes and hold X3
- Tricep stretch X3
- Good mornings X25
- SSH X30
- LBC X25
- Prisoner squats X20
- Standard Merkin X20
- Windmill X20
Stadium Seating
Mosey over to concrete stadium seating in front of stage
- 1st step – 25 toe taps
- 2nd step – 20 step ups OYO (both legs on each side count as one)
- 3rd step – dips
- 3rd step from other side – 25 toe taps
Lunge Merkin Pyramid
PAX lined up along grass facing toward Chuey’s. 1 lunge step. Focus on form to make sure knee just barely touches ground. 1 merkin, then walk hands back up to standing position. 2 lunge steps. 2 merkins. Repeato all the way to 10, which took us to end of grass by Chueys. Plank until all done. Coming back down: 9 lunge steps. 9 makhtar ndiaye. 8 lunge steps. 8 makhtar ndiaye. All the way to 1. Squat hold until all done.
25 toe taps to finish it off.
Bear Crabs with Mary
From bottom of grassy area by stage. Bear crawl half way. Crab walk the rest. At top sprinkled in some Mary: 20 LBC’s, 20 alternate LBC’s taking right elbow to left knee and then other side. 10 sir fazio arm circles forward, 10 backward. 10 sir fazio arm circles in BIG circles forward, then 10 sir fazio going backwards. 30 slow american hammers. 20 low slow squats.
Stadium Seating
Repeato on stadium exercises going in reverse direction – starting at top and making way to bottom row of seating.
Mary
- 20 Alternating Lunges
- 20 Merkins
- 30 American Hammers
Great Work Guys!
