THE SCENE: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…
THE SCENE: 40s and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, in, and arm circles THA-THANG: Tabatta 14 dif exercises in a circle of 7 so we did the first 7 ran a half mile and did the other 7 . Did that twice MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA:…
THE SCENE: Ice cold F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 reindeer prancers THA-THANG: 100 reps of each exercise to start rows curls overhead press chest press squats ran and stopped every 1/8 mile and did following exercise. 80 merkins 70 squats at second stop 60 flutters 3 rd stop 50 ssh 40 wide arm merks 30 flutters 20…
THE SCENE: 70s and dark F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 20 x ssh, iw, dp, and arm circles THA-THANG 10 -1/4 mile laps .. in between the first 5 laps we added a 25 count exercise and then the last 5 laps we took off an exercise until we did 125 reps of each exercise. merkins, lbcs, mountain…
THE SCENE: cold as ice F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh,iw,dp and arm circles THA-THANG: 5 stations .5 mile apart … 2 exercises per station. sation 1 was 20 squats and 10 merkins. Partner 1 would do 10 burpees and partner 2 would do 20 squats, the switch partner 2 would do 9 burpees and 1 would…
THE SCENE: 80s F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20x ssh, iw, daisy pickers, and hill Billy’s THA-THANG: 100 cmu curls, press, skull crushers, squats, bent over rows, and lbcs.. 2 100 yard up the hill sprints and then we did 5 blockies, 10 squats, 15 merkins, 20 sumo squats, 25 skull crushers. Sprints again followed by the first…
THE SCENE: 80s F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20x ssh, iw, daisy pickers, and hill Billy’s THA-THANG: 100 cmu curls, press, skull crushers, squats, bent over rows, and lbcs.. 2 100 yard up the hill sprints and then we did 5 blockies, 10 squats, 15 merkins, 20 sumo squats, 25 skull crushers. Sprints again followed by the first…
THE SCENE: Hot F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, iw, arm circles THA-THANG: Working those abs 100 big boys, 150 outlaws, 200 mountain climbers, 250 bike crunches, 300 starfish crunches MARY: Non COUNT-OFF & NAME-O-RAMA: 3 pax Oj, Flobee, wall builder CIRCLE OF TRUST/BOM: Being resourceful MOLESKIN: Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS: Insert…
THE SCENE: Hot and humid F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, is, dp, and arm circles THA-THANG: 9 cones in a quarter mile loop spaced out equally. Every cone stood for 50 reps of a set exercise. Merkins ,big boy situps, squats, derkins, sumo squats, freddys, diamond merkins, jump squats and flutter kicks. While one partner does…
