9 PAX: YHC, Stretch, CLEAR, AED, Brady and Cannoli.
Warmorama: Seal Clap ICx25, Cherry Pickers ICx20, Moroccan Knight Club ICx20, and Overhead press ICx15
Mosey to the center for Indian, Balls to the Wall, merkins 10 count then back the the Grass. Everyone assumes Balls to the Wall. First PAX in the line drops and does 10 merkins then moseys to the other end of the line to assume Balls to the Wall. All PAX follow in an Indian style.
Indian Burpee Frogger. Everyone starts in a plank line parallel to each other. First person hops over the first person then completes a Burpee, keep that up until you hop over and Burpee every PAX. Once at the other end assume the plank. Now to the next PAX in line until all PAX have completed the Indian Burpee Frogger.
B.O.M.B.S. Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the tree line and completes 10 Side Straddle Hops. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
If time when finished 10 Partner Merkins, 50 pass the pill sit ups, and 10 Partner Merkins.
Add on 30 Throw Downs for each partner
Mary: 10 count rotating Plank Circle, LBCs ICx15, Scissor kicks ICx15
COT: Keep praying for Joey, AED’s surgery on the 19th
Announcement: Last day to order a F3 Leland Shirt. F3 Cape Fear Christmas party this Saturday starts at 3pm, $10 per family, bring a side to share, and a un wrapped new toy for Toys for Tots.
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.