It was a great morning to be out at Bayside. The weather was perfect for an early morning beatdown. Recently, we celebrated our one year anniversary at Bayside. I remember in the early days when we were trying to figure this F3 thing out that our workouts were different variations of the same style workout: COP, Dora, COT. I thought it would be a good time to get us back to those roots with a little extra to show how we’ve grown as a group.
PAX:
Banana Bread (Q)
Sadie
Double Header
Grandpa Bear
Charolais (R)
Six Pack (R)
Shuttlecock (R)
COP:
SSH (IC) x25
Grass grabbers (IC) x15
Abe Vigodas (IC) x15
Plank stretching
Mosey to the coupon area to grab a coupon. Mosey towards the back of the school where the lower parking lot connects. There is a good grade on this connection that helps add a little something extra to a simple workout.
Thang 1:
Dora 1-2-3
Partner runs to bottom of the hill (2nd lightpole) and back.
100 – thrusters
200 – curls
300 – squats
Thang 2:
Dora 1-2-3
Same partner exercise
100 – gas pumps
200 – flutter kicks
300 – LBCs
Mosey back to the coupon area to return the coupons. Mosey back to the flag.
Count-O-Rama
Name-O-Rama
5 core principles
Announcements
Intentions
A simple workout but it kept us moving the whole time.
– Banana Bread
F3 Louisville 