The accountability of F3 is real, especially when Q’ing. After only getting a few hours of sleep, I reeaaaaally wanted to stay in bed this morning… But I thought of Seaman’s disappointment if I didn’t make him do 50+ burpees. So I powdered up and met 8 Pax for the early morning version of WPM.
Disclaimer.
Warm Up:
- SSH x 25
- Mountain Climbers x 25
- Windmills, AKA Evil Fuming Bird Murderers x 10 (https://www.youtube.com/watch?v=k2y2hil4L3o)
- Arm Circles Forward x 10
- 01 x drawkcaB selcriC mrA
The Thang:
- Dora 1-2-3
- Starting Point: bottom of Mountain
- Turn-Around-Point: top of 1st ramp
- Burpees x 100
- Russian Twists x 200
- Squats x 300
- Jack Squat (like Jack Webb, but with squats!)
- Round of 6, 8, 10, 8, 6 Merkins, each followed by double the squats
- Mary
- Dying Cockroach x 25
- Leg Raises x 20
- Flutter Kicks x 20
- Benches
- Box Jumps x 10
- Dips x 20
- Box Jumps x 10
- Dips x 15
- Mosey back to flag for a Plank Variety to finish
Closing:
- Name-O-Rama
- Announcements
- Q-Source
- Juneteenth running event tonight
- Intentions
- Call to action: F3 is open to ALL men. Let us be intentional about creating a group that more accurately reflects our New Orleans community.
