WHAT YOU NEED:
- A watch that will show you seconds
- 1/4 mile distance marker (1/2 mile out and back is fine)
- +60# Sandbag optional
- Chalk/marker unless you can remember reps when you’re suckin’ wind
F3 WELCOME & DISCLAIMER
You’re doing this to you.
THIS WORKOUT IS TIMED.
To be completed in (3:30)
10x 4-ct Merkins
10x Daisy Pickers
10x 4-ct Air Squats
10x Bobby Hurleys
4 Rounds – 8:00 ea.
Run 1/2 mile
No weight – AMRAP burpees
Sandbag – AMRAP clean & press (use proper form)
REMINDERS & a GIFT
- running 1/4 mile out and back is good (you can see the destination you need to get to before you can start getting reps)
- while you’re resting, someone else is doing more reps
- feel free to plug into this playlist
- the first song is for the warm-up
- after that, every two songs amounts to a round
- pay attention to the running pace…
Tally your reps & remember to breathe
COUNT-OFF & NAME-O-RAMA:
(2) – you and your bad self
CIRCLE OF TRUST/BOM:
What is the chief end of man.
This is gonna suck.
Help your neighbors.
Pay attention to Slack.