15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.
Warmup:
1. SSH 25x IC
2. Grass grabbers 10x IC
3. Abe Vagodas 10x IC
4. Overhead claps 20x IC
5. Seal claps 20x IC
6. Self love OYO
7. 5 Blockees OYO
The Thang:
5 rounds
20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.
Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.
Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.
Closed it out with the COT.
