Happy New Year

Weather: 38 Degrees

PAX:

  1. Brickyard
  2. Swayzee
  3. Logger
  4. FNG
  5. FNG

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey

  • 15 – Mericans
  • 15 – Squats
  • 15 – Lunges (each leg)

Mosey

  • High Knees
  • Butt Kickers
  • Karaoke (both sides)
  • Squat Shuffle (both sides)

Mosey to Bridge

  • Bear Crawl across bridge

Find a window

  • Wall sit w/ 10 Overhead Claps
  • Wall Sit w/ 10 Moroccan Night Clubs
  • Wall Sit w/ 10 Cherry Pickers
  • Crab walk across bridge

Mosey to fish bowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • 15 – Bulgarian Ball Crushers

Mosey

  • 20 – Dips
  • Linebacker Shuffle (thanks to FNG Dan!)
  • Ladder Set 1 (teams of 2)
    • 100 Big Boy Sit-ups with other person moseying across the lot and 10 SSH
  • Ladder Set 2
    • 100 Squats with other person moseying across the lot and 10 Mountain Climbers

Mary

  • 25 – LBC
  • 25 – Flutter Kicks
  • 25 – Heal Touches
  • 25 – Lo Dolly/Hi Dolly
  • 25 – American Hammer

Recover Recover

Moleskin: Started off the year with 2 FNGs – Welcome! Brickyard and Logger chatted with Dan and Tom and took them through their first f3 workout – great men, glad to have them. I’m glad the holiday season is over, I’m looking forward to having everyone back in town and getting back into a routine.

It was a pleasure, thank you men!

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