Intro: 0525 and YHC rolled up to most the pax rucking before the workout. Way to lead from the front fellas! Fist bumps were exchanged 🤜🤛 and Patty’s F3 Spotify playlist was ON POINT! 0530. Disclaimer. Count off. Let’s go.
CoP
Toy Soldiers
Abe Vigotas
Imperial Walkers
GG
Runners Stretch
Tempo Merkin
Mosey to Tennis Courts
Thang 1 – circle of Workouts x slam ball
Pax pick a coupon workout while one pax is chosen to do 25 reps of the slam ball. Once the slam ball is done, everyone rotates clockwise picking up the workout of the Pax next to him. New guy starts the SlamBall. Go until all workouts are done.
Thang 2 – Ab Nuclear ☢️ – start at 10 reps and go through 4 different ab workouts – Big Boys, LBC, Freddy’s, and Flutters and go to 9-8-7- and so on.
Thang 3 – Tabata (45 on 15 seconds off) Arms-Legs-Abs
incline merkin
coupon squats
BB
Decline Merkin
lunge
Pretzel Crunches
We ran back Thang 1 for a second round for a Thang 3- circle of Workouts x a tennis court suicide.
Thang 4 – Mary
plank
Freddy Mercury
Pretzel Crunch
gas pumps
Superman
pretzel crunch
Mosey back at the Flags for COT
ANNOUNCEMENTS: Night Rangers and Speed Art Ruck
COT/Intentions: ailments and a little word on being the first to help, but also being okay to ACCEPT help when you need it.
F3 Louisville 