THE SCENE: Wet.F3 WELCOME & DISCLAIMER DoneWARM-O-RAMA:Yep THA-THANG:After completion of warm-o-rama, PAX mosey to the hill at Beale St. Landing. Pax partnered up. One pax would perform a hill circuit while the other pax would perform an exercise. Hill Circuit – High Knee / flutter kicks Hill Circuit – Broad jump /mt. climbers Hill Circuit – one leg hop r&l/…
It was wet Ring of Fire : 1 round = 2 rotations pax 1 – (All rounds) rucked a lap around the parking lot pax 2 – (rd 1)slam balled(rd 2) feet together slam (rd 3) chest pass pax 3 – (rd 1) CMU curls (rd2) CMU over head (rd3) CMU swings pax 4 – (rd1) Sand bag toss…
THE SCENE: Almost perfect. Described as “Blah” F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH, Tempo Merkins, LBAC,Daisy Pickers, Tempo Squat, Imperial Walkers. THA-THANG: Mosey to playground. At each bench a set of erkins, derkins, & dips. Starting at 10 reps going up by 5 at each one. 6 benches in total. Lunge walk between. Last 10 min = 5…
THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: Lap around track w/ Butt kickers High Knees Karaoke THA-THANG: 5 pax line up at goal line with 1 sports object. Objects: Football, Soccer ball, and Frisbee Each pax takes turn throwing or kicking the thing down the field. Entire pax sprints to where it…
THE SCENE: Warm and “Close” – Doc Hollywoods Grammy F3 WELCOME & DISCLAIMER Done (Jurassic Park theme playing in the background) WARM-O-RAMA: SSH 10 merkins OYO Imperial Walkers 15x IC 10 groiners OYO Daisy Pickers 15x IC 10 jump squats OYO Tokyo Drift around island halfway then Back Peddle to the Future around to the flag. THA-THANG: Of course…
THE SCENE: MoistF3 WELCOME & DISCLAIMER Did WARM-O-RAMA:SSH 53x IC 15 Squats OYO Imperial Walkers 15x IC 15 Merkins OYO Daisy Pickers 15x IC 15 Groiners OYO Arm Circle 20x IC Mosey around the islandTHA-THANG:4 Corners: Partner Up Round 1: …
THE SCENE: Nice and Cool F3 WELCOME & DISCLAIMER Yes WARM-O-RAMA: SSH Imperial Walkers Daisy Pickers Stretch whatever you need THA-THANG: Mosey to basketball court at Tom Lee Park Get on baseline and do side lunges (defensive slides) stop at free-throw line do 5 Bobby Hurleys 3 point line 10 BH Half Court 15 BH To the end 20…
THE SCENE: Cool, dryishF3 WELCOME & DISCLAIMER Done WARM-O-RAMA:SSH 30x IC 15 Squats OYO Imperial Walkers 15x IC 15 Merkins OYO Daisy Pickers 15x IC 15 Groiners OYO Arm Circle front & back 20x IC 15 Jump SquatsTHA-THANG:4 Corners: All OYO C1 – Burpees C2- Merkins C3- BBSU C4- Squats Run long, bear crawl short Always 10x burpees at…
THE SCENE: Rainy, Warm F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH 30x IC Daisy Pickers 10xIC IW 15xIC THA-THANG: Mosey 1 lap around track doing: High Knee, Butt Kicks, Side Shuffles Finish at pull-up bars Split up into teams of 3: Recycled Beans Workout Team member 1 (TM1) would start on the exercise circuit below. TM2 and TM3 would…
THE SCENE: Warm, Dry, Snakeless F3 WELCOME & DISCLAIMER Did it WARM-O-RAMA: SSH 25x IC IW 15x IC Daisy Picker 15xIC Merkins 20x oyo Squats 20x oyo Groiner 20x oyo Jump Squat 20X oyo THA-THANG: 4 Corner Blockorama Count Off into groups of 4 Everyone grab a CMU and go to assigned corner of parking lot. C 1 –…
