In true HIM fashion, I decided to reintroduce everyone at the “O”riginal to one of the most iconic characters of this century, Fay Amy from Pitch Perfect.
For those of you who do not know who this is, do yourself a favor and go and watch Pitch Perfect on Netflix this weekend. You will NOT be disappointed.
Anyways, we had 18 PAX join me on a beautiful crisp Spring morning at the O for what was a great sweatfest for all. We started with a little mosey and some COP (grass grabbers, toy soldiers, Phelps, downward dog and stretches) before diving into the MAIN THANG.
MAIN THANG: I cant take credit for this workout, but I did modify this to include some additional cardio, and some burpees to ensure we hit the century mark.
Buy-in: 100 Side Straddle Hops – Single Count
10 Burpees
50 Air Squats
10 Burpees
40 Big Boy Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Tempo Merkins
10 Burpees
¼ mile run
10 Burpees
20 Tempo Merkins
10 Burpees
30 Alternating Lunges
10 Burpees
40 Big Boy Sit-ups
10 Burpees
50 Air Squats
10 Burpees
Buy-out: 100 Side Straddle Hops – Single Count
*Music was provided by Lecrae, Tedashii, Any Mineo, etc. from McAfee UNPAID Pandora account.*
Afterwards we did a little light stretching and finished right at 6:15.
At COT, we welcomed two new FNGs (Pro Bono and LockDown). Welcome to F3 brothers! We lifted up some prayers to the Sky Q for Smurfette’s neighbor and F3 Donut.
It was a great way to start the day and we earned our 1% better this morning!
-McAfee Out
F3 Louisville 
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Great blog post! Your workout routine seems challenging yet rewarding. Have you noticed any improvements in your fitness level since incorporating this workout? Great blog post! Your workout routine seems challenging yet rewarding. Have you noticed any improvements in your fitness level since incorporating this workout?
Jessica Dunne
BeFitandHealthy.net
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