PAX – Browntail (R), Holy Roller (R), GQ, Brownwater, Wildflower (Q)
Warmup – COP
Bootcamp style work out
Started with a few rounds of murder bunnies (3) 50 yard stents. At the end of each 50 yard stent we did 90 seconds on & 15 seconds rest, rinse and repeat….the exercises were:
Static curl hold at 90deg
Curls
Overhead press
Rifle carry hold
Behind head/neck squats
Sumo squats
Skull crushers
Rifle carry hold
Gas pumps
Low plank hold
Sumo squats
Offset merkins
Flutter kicks
Wide/regular/diamond merkins
Curls
LBC’s
….again all of these were done 90 seconds at a time with 15 second rest in b/n
COT- prayed us out thanking God for these bodies he has gifted us with and the F3 nation that keeps us accountable and moving every day!
Until next time…Happy Thanksgiving Gentleman – WILDflower
F3 Louisville 