Written by Four men posted in the Gloom to experience the first workout in a while with a proper disclaimer.
Disclaimer:
We’re not professionals.
We don’t know your fitness level.
F3/Sahm Park isn’t liable.
Dangerous ground (especially if your F3 name is Brickyard)
Modify.
Warm up:
Motivator
Shoulder Pretzels
Windmills
Lunges Frog Hops
The Thang:
Bataan Death March
Bear crawl inch Worm
5 Rocky Balboas
2 Incline Merkins
10-4, 15-6, 20-8, 25-10
1,2,3 Dora
100 pull-ups
200 LBCs
300 squats
Merkin Time Bomb
Balls to the wall
Opposite arm leg lift plank
Superman
Indian run SSH
Lunge around the clock
Bridge
Mary:
Csit Flutter Kicks
Bay City scissors
LBSC R
LSBC L
Jeffersons
ABCs
Done!
Moleskin:
I am so thankful to be a part of F3. It is great having other guys to suffer through workouts with and to share what’s going on in our lives. The rumors are true – BRICKYARD IS BACK! Welcome back Kotter! It is also inspiring to see Darius getting back into workouts full force after being gone for a few weeks with the new baby. I look forward to continued growth of F3, but am super grateful for the PAX we have today.
Blessed,
Zamboni