THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Mosey Leg swings Calf Raises Al Gore THA-THANG: Agility One-leg front to back One leg side to side Kang squats Big boy sit ups Diagonal bounding Plate pushes Box jumps Flutter kicks Stagnant lungs with a twist Toe taps MARY: Integrated COUNT-OFF & NAME-O-RAMA: 11…
Dips Pull ups Front squats Leg raise Explosive Merkins Chin ups Split squat Weighted sit up
THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: The usual THA-THANG: 5 Bronco kicks (donkey kicks) followed by a horse walk (bear crawl) up the Berm, 10 squats at the top, and mosey back. Repeat until 65 Bronco kicks completed 5 Goat merkins, mosey to island and back until 65 reps 20 curls, lunge walks, 20 WW1 sit ups…
THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Insert information about the warmup. THA-THANG: Insert information about the workout. MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA: Insert PAX Count & FNG Name CIRCLE OF TRUST/BOM: Insert the WORD here. MOLESKIN: Insert any personal comments, notes, devotion content, etc….
Do people read these? THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Insert information about the warmup. THA-THANG: Insert information about the workout. MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA: Insert PAX Count & FNG Name CIRCLE OF TRUST/BOM: Insert the WORD here. MOLESKIN: Insert any personal comments,…
THE SCENE: 62 degrees, 50% humidity, light breeze F3 WELCOME & DISCLAIMER: Welcomed and disclaimed WARM-O-RAMA: SSH IC x 20 Mosey Tail kickers IC x 20 High knees IC x 20 Windmill IC x 20 Arm circles IC x 20 THA-THANG: Lazy Dora: An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs,…
THE SCENE: Winter round 2 F3 WELCOME & DISCLAIMER I am not a professional and I take no responsibility for any bodily harm incurred by performing this workout. If your M hates you for complaining about sore legs tomorrow, you cannot sue me. WARM-O-RAMA: Mosey 20 SSH 20 Windmill High knees Butt Kicks Long leg march (swing straight leg…
THE SCENE: Rain aka the usual F3 WELCOME & DISCLAIMER WARM-O-RAMA: The usual THA-THANG: AMRAP 30/5 4 rounds Blockees Pike Merkin Skip jumps Plank jumps Partner did sit ups while other performed exercises Mosey around building Block shuttle run MARY: 25 sit ups COUNT-OFF & NAME-O-RAMA: CIRCLE OF TRUST/BOM: What selfish things are we not giving up in and…
