This was our last F3 Workout at the Westbank AO. I think in August we were coming up to our 6 or 7 year anniversary.
We are going to consolidate with another Uptown AO and have a great time.
I randomly had the honor of Q-ing our last beatdown.
Since there was rain in the forecast, we mosey-ed to the Farmer’s Market.
We did 2 laps of the market and then:
15x Jumping Jacks
7x Cherry Pickers
7x Windmills
10x Sun Gods
7x Merkins
7x Squats
7x Slow Squats
The first set of the beatdown, I brought back the GRETNA workout.
G Groiners
R Rocket Jumps
E Explosive Merkins
T Tuck Jumps
N Narrow Squats
A American Warhammer
We did sets of 5, 10, & 15 reps with a lap of mosey in-between.
The did a short Burpee Pyramid.
1st Station: Burpee
2nd Station: Catcher Burpees
3rd Station: Burpee Lunges
4th Station: Pike Up Burpees
We did a pyramid up to 3 reps and back down to 1 rep.
We closed the workout with a short ab workout.
We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.
We ended our time and this AO with Coffee-teria at our fav coffee place, Dough Nguyener’s.
There are a lot of great EastBank AOs. We will find a great one to join and let people know..
Thank you! We made some great memories in the WestBank.
