THE SCENE: It was probably warm F3 WELCOME & DISCLAIMER: check WARM-O-RAMA: 10 burpees SSH tempo squats motivators calf raises THA-THANG: AMRAP-15 merkins, 15 squats, 15 curls, 15 skull crushers, 30 yd sprint for 15 min Jog to futsal court AMRAP-12 pulse lunges each leg, 12 groiners, 12 hip bridges, 30 yd bear crawl for 12 min Jog back…
Q: Billy Blanks 6/5/19 THE SCENE: Sunny. Very warm (80’s) and bad air quality via weather channel app F3 WELCOME & DISCLAIMER Team effort WARM-O-RAMA: Ssh x 20 Tempo squats X 15 Oyo dead lifts x10 each leg Ssh x15 Stretch 60 sec THA-THANG: Follow leader jog to treehouse Groups of 4 4 stations: fence, bars, swings, roamers Each station…
THE SCENE: Probably a chilly morning . 3/12/19 F3 WELCOME & DISCLAIMER always do it WARM-O-RAMA: Side straddle hops x20 IC 4ct Hillbillies x20 IC 4ct Imperial Walkers x20 IC 4ct Tempo squats x20 IC 4ct Single leg deadlift x15 each leg THA-THANG: Break into partners: switch when partner finishes on bench Step ups x20 legs each leg …
THE SCENE: A balmy 44 degrees F3 WELCOME & DISCLAIMER I did it 10 burpees for flag not being on premises at 5:30 WARM-O-RAMA: Warm o rama SSH x25 IC 4 ct Merkins x10 IC 4 ct SA cross jacks x 25 ic 4 ct for each arm Squats tempo x 12 IC 4ct Stretch what ya need THA-THANG:…
THE SCENE: A semi-brisk 37 that made me pull out the toboggan F3 WELCOME & DISCLAIMER You know i follow the law WARM-O-RAMA: SSH 4 ct IC x 20 SL Deadlift x15 OYO each leg Merkins 4 ct IC x 8 THA-THANG: Mosey to buildings 1 min seated jump squat 1 min lunge hold each leg Proud Mary hops….line hop…
THE SCENE: Cold enough for me to cover myself like my middle eastern heritage. F3 WELCOME & DISCLAIMER As always, i follow the law WARM-O-RAMA: SSHx 20 x4CT IC Squats x15 tempo cadence Merkins x10 4CT IC Jog .5 mile and end at playground THA-THANG: 20 Inverted rows on swings – 3 ppl at a time and the other…
THE SCENE: 55 and sadly learning about the rain chances as my garage opened F3 WELCOME & DISCLAIMER Yes with help from Knox folks WARM-O-RAMA: 15 burpees SSH x15 IC 4CT Hillbillies x12 IC 4CT Imperial walkers x14 IC 4CT Arm circles forward and reverse x10 IC 4CT Jog a lap THA-THANG: 10 push up pyramid and count down…
THE SCENE: Chilly with a wet ground F3 WELCOME & DISCLAIMER. Check WARM-O-RAMA: SSH x50 IC 4 ct SL DL x10 each leg OYO Imperial Walkers x15 IC Merkins x 10 IC Jog .25 mile THA-THANG: 10 lunges each leg, lunge walk 60ish yards then rinse and repeat 15 squats, broad/frog jump, rinse repeat .25 mile cool down lap…
THE SCENE: Chilly but not our worst F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC 4ct x 25 Tempo squats IC 4ct x 20 Hill Billies 4 ct x 20 Imperial walkers 4 ct x 20 Merkins 4ct IC x 7 THA-THANG: Mosey to hill behind baseball fields 5 laps up with crab walk 5 laps up with bear crawl…
