Today was this groups last chance for a beach WO. Weather was perfect, 63°, mostly sunny, UV rating if a 5-Moderate. 5 Pax showed up to get better and show that F3 doesn’t get up for easy-even on vacation!! (Disclaimer:start time was pushed to 8am CST 😉). Here we go…
Q: Methane
Pax: Iceman(R), Diablo, Jitterbug(R), Double Down (R)
COP
SSH 15 ic
ABE VIGOTA 16 ic
MOUNTAIN CLIMBERS 17 ic
IMPERIAL WALKERS 18 ic
PLANK JACKS 19 ic
COPPERHEAD SQUATS 20 ic
THING 1:
Divided up into 2 groups. G1 did 10 dips while G2 did 10 Wall Jumps, then rotate. This continued for 4 minutes
Moseyed to the Beach…..
THING 2:
We did a Triple Nickel with one side of 5 Merkins and the other side was 5 StarChild Jump Squats. Mode of transport was Bernie Sanders up and mosey back. 5 times…
THING 3:
We broke into 3 Groups, small groups. G1 did an exercise while G2 moved to relieve G3 doing an exercise. These continued for 4 minutes each.
1-LBC & Burpees w/ bear crawl
2-GasPumps & Divinci’s w/ lunges
3-FlutterKicks & MonkeyHumpers w/ Bernie Sanders…..yes, MonkeyHumpers, yes, on the beach. We expect enrollment to skyrocket in the Silver Dunes area.
We finished the workout with a Little ultimate frisbee. 1 Burpee for all on dropped passes, 3 burpees for a turnover or giving up a touchdown.
COT
Gave thanks for a beautiful week, great friends and safe travels for all. Shoutout to Jitterbug who came to Florida for a vacation and posted 4 times. Great to have him join the F3 Nation!
Methane out!
F3 Louisville 