Early morning as all F3 Mondays start. Hate that its Monday, but glad you get to start the week off with F3 brothers. This week is my 1 year anniversary with F3 and couldn’t think of a better way to celebrate than to lead a few workouts.
No FNGs. Disclaimer not needed. Lets roll.
Mosey to the top parking lot of Sisyphus for COP
- SSH IC 20x
- Good Morning IC 15x
- Mountain Climbers IC 10x
- Merkins – Single Count 20x
Count off by 3’s
- Group 1: runs down sisyphus and grabs rock and does 10x chest press / 10x tricep extensions and runs back to top.
- Group 2: Burpee broad jump around the parking lot, stopping at every corner to do 10x Merkins.
- Group 3: Set of 11’s at the Picnic Tables (Derkins & Dips)
- AMRAP LBCs, WWII situps, and planks while you wait.
- Rotate when group 1 returns.
- 1 Full Rotation and halt.
Partner up:
- Partner carry around the parking lot stopping half way to do 5x Partner Squats.
- AMRAP WWIIs while collecting the 6
- 2 Laps Total.
Mosey back to home base parking lot.
Next exercise is the Carolina Choo-Choo (I think that’s the name)
- Person planks on every parking line while person on end runs and jumps over each planking PAX. Continue to the end of parking lot as if it were an indian run.
Partner up
- 50x WWII partner assisted situps. (50x per person)
- Line up on the line and sprint to the end of parking lot and back.
- Xs & Os (2 Min)
- Line up on the line and sprint to the end of parking lot and back.
- LBCs IC 20x
Thats all folks.
Announcements:
- Christmas Party at the ALLEY on Hillsborough St. 12-17-15
Prayer Request:
- All injured PAX
- All PAX’s Family
Rain Man took us out.
Pleasure to lead as always.
