Leading an F3 workout is always a fun endeavor. When you are leading a group of HIMs like we have at Bayside they make it very easy. Today was no different. The pax were ready to give it all they had and it created a great environment in the gloom. There was no doubt that everyone got better today!
PAX:
Banana Bread (Q)
Grandpa Bear
Schotzie
Birdie
Sadie
Thumbtack
Charolais (R)
Shuttlecock (R)
Fanny Pack (R)
Quick mosey to the coupon area for COP
COP:
SSH (IC) x25
Grass Grabbers (IC) x15
Abe Vigodas (IC) x15
Plank Stretching
SSH (IC) x15
Grabbed coupons and then headed to the football field on the upper parking lot.
The Thang: Coupon medley
Exercise 1 —-> run to 50 yard line
Exercise 2 —-> run to goal line
Exercise 3 —-> run back to start
Set 1 (x3 reps)
Exercise 1: 25 curls
Exercise 2: 5 Burpees
Exercise 3: 25 air squats
Set 2 (x3 reps)
Exercise 1: 25 overhead press
Exercise 2: 5 Burpees
Exercise 3: 25 LBCs
Set 3 (x3 reps)
Exercise 1: 25 chest press
Exercise 2: 5 Merkins
Exercise 3: 25 flutter kicks
Mosey back to return coupons and then to the flag.
COT:
Count o Rama
Name o Rama
Announcements
Intentions
– BB
F3 Louisville 