Things we’ve done before at The Saddle
35, sleet, snow – excellent F3 weather
F3 WELCOME & DISCLAIMER
Meter Maid didn’t show, but I did my best to legally disclaim the workout.
SSH’s x 20 IC
IW’s x 15 IC
Arm Circles x10 IC forward and reverse
Daisy Pickers x10 IC (slooowly)
Hillbillies x10 IC
Mosey to the stables.
JAMS – 20 reps of each – Jump Lunges/Bonnie Blairs (1=1), Abs (Flutter Kicks 4-count), Merkins, and Squats. After each set of 20, 2 pullups in the stable and then ran around the stable for the next exercise. After JAMS hold Al Gore until all-in.
BOMBS – 10 reps of each – Burpees, Overhead claps, Merkins, BBSU’s, and Squats. After each set of 10, we did 2 pullups in the stable and then ran around the stable for the next exercise. After BOMBS hold high plank until all-in.
Super JAMS – 20 reps of each – Jump Lunges/Bonnie Blairs (1=1), Abs (Freddy Mercuries IC), Merkins, and Squats. Do all exercises consecutively, then AMRAP pullups in the stable, then run around the stable. After Super JAMS hold Al Gore until all-in.
Super BOMBS – 10 reps of each – Burpees, Overhead claps, Merkins, BBSU’s, and Squats. Do all exercises consecutively, then AMRAP pullups in the stable, then run around the stable. After Super BOMBS hold Al Gore until all-in.
We had time for another round of JAMS and BOMBS, which we accomplished.
Mosey back to Startex
MARY: Dealer’s Choice….can’t remember.
COUNT-OFF & NAME-O-RAMA
Cheesesteak on Q, Pops, Nature Boy, Hobby Lobby, Speaker, and Woody
CIRCLE OF TRUST/BOM:
I’ve been thinking about cross training lately. If we only do the exercises we enjoy (Star Gazers) we will not be ready to do other exercises when asked (Google “Devil Press”). I’ve been trying to crosstrain through stretching, at which F3 Memphis is historically awful. I’m using the “Original Strength” YouTube channel for dynamic stretching and movement snax (not a food group).
If we do not crosstrain physically our 1stF suffers. But we also need to crosstrain our 2ndF and 3rdF. We need community with others and we need to study/read/learn in ways that stretch us.
We did this same workout in August…Cobains for the lack of creativity, but The Saddle lends itself to pull-ups and I always try to include Bonnie Blairs in my Q. It was hot then, it was cold today. I would likely not post in 35* and sleet if not for Q’ing today. But every time I have posted in ugly weather (like today), I have never regretted it. I’m thankful for F3 and the acceleration of all 3 F’s.