ABC by me
+ Al Borland & Mancow Warm Up: Goofballs IC x20 Tappy Taps x10 Alarm Clocks x 4 Lap around AO The Thang Spelled peoples F3 name based off the…
The Main Event
Ring of Fire
Warmorama Side straddle hops Arm Circles(forward/Backward), seal claps, overhead claps Imperial Walkers Tappy Taps Alarm Clocks The Thang 1 1/2 laps around AO 5 minutes of stairs 20 box jumps…
HIIT Beatdown
Warm up: mike Phelps, arm stretch, tappy taps, runners stretch hip squat hip opener. 3.5 intervals 30 seconds 15 seconds off with 1/2 a lap in between burpees, Bonnie Blair’s,…
No Rest Ye Merry Gentlemen
COT: Do discretionary challenging and uncomfortable things now as we will need to do REQUIRED challenging and uncomfortable things “tomorrow”. Don’t let ‘right now’ slip away, we only have the…
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Running Q at the Main event
Warm ups: Michael Phelps, arm stretch, tappy taps, runners stretch, calf stretch. Ran to behind Panera, did bear crawls up the ramp, ran down did rookie balboas, ran to Gordon…
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The 12 exercises of F3
Warm up: 5 alarm clocks, 20 side straddle hops, runners Michael Phelps, runners stretch, tappy taps. Did a 12 days of Christmas theme going up: 1 Stairs 2 box jumps…
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Coupons with sprints and calisthenics
Warm up with arm circles, overhead claps, tappy taps and motivators The THANG: 1 minute circuits with 15 sec rest: Curls, Overhead press, Goblin squats, Block the dock (center- pick…
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Glutes and Obliques
Warm Up Dynamic stretching (warm up cold muscles without overstretching right before workout and risk of tearing) Twist and pivot from 20 Lateral leg swings x10 L and R Forward…
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Upper and Abs
Warmup: high knees, arm circles, michael phelps, tappy taps, burpees. Lap around AOR The Thang: Two rounds pushups with overhead press 8x paired with straight leg raise 20x. pull ups/rows…
300
WoR- Is a whirlwind Year in Review: Today is day 343 of 2022- we did 43 SSHs to correspond the number of days Not ITG 4 Regions- represented: Oak Park-…