Hey brothers! This is my favorite workout to do while on vacation. PAX are suggested to Modify if needed.
My mission is to promote the best in people so that they can provide the same service to others.
PAX: @Woooo. , @Mark Smith (F3_Skirmish) (R), @Ladybird (R) , @abacus , @Retainer , @Bob Ross , @Sandtrap (R) , @Deep Dish , @Dynomite , @Wapner , @Rosie (Welcome FNG!), @Harbaugh , @Short Change (Welcome FNG!), @Mr Kotter (Q)
Start warmup and stretch:
2 laps around the parking lot to get heart rate up.
12 Arm circles forward
12 Arm circles back
Right arm across chest stretch
Left arm across chest stretch
Right arm behind head push down right elbow with left hand stretch
Left arm behind head push down left elbow with right hand stretch
Both arms above head hold fingers with opposite hand pull arms up and back behind head stretch
Both arms behind back hold fingers with opposite hand pull arms down and back behind back stretch
Stretch hamstrings (right foot over left & left foot over right bend straight down)
Stretch quads
Stretch calves
Stretch groin
Stretch gluteus
Stretch back
Start exercise:
Exercise 1: Every minute for 10 minutes 20 merkins (modify with coupon decline merkin or decrease rep#)
Exercise 2: Every minute for 10 minutes 10 big boy sit ups & 10 crunches (modify with holding coupon or decrease rep#)
Exercise 3: Every minute for 10 minutes 10 full squats & 10 calve raises (modify with holding coupon or decrease rep#)
There should have been time between sets for rest. This was intentional to reduce overall fatigue and increase recovery. It was intentional that we were all ready for @Harbaugh ‘s VQ tomorrow at St. Pats.
Didn’t have time for
1 to 5 min Indian Run
Didn’t have time for
Mary:
Abdominal exercises:
Leg raise and hold
Leg raise and crunch
Side plank and hold
Plank and hold
Freddy Mercury’s (bicycle)
My mission is to promote the best in people so that they can provide the same service to others.
My hope is that others felt that today.
Thank you for allowing me to serve as your leader today!
F3 Louisville 