AO: Donut Shop
When: 06/09/2021
PAX:
Number of Pax: 17
Pax Names: Alliance, Bronco, Cutter, Footloose, JuiceyFruit, Kipling, Kodak, Little Finger, Madoff, Malort, RA, Rossy, Sheriff, Silver Spoon, TheOcho, Tron,
Number of FNGS: 1
FNG Names: Frida
QIC: Footloose
The BackBlast:
Killer B’s: Bars, Balls, & Blocks
Weather: 72*
WaR:
FLJacks
Daisy Cutters
Imperial Walkers
Charlie’s Angels Lunge
Ruck Coupons over to the Wreck..
The Thang:
Three stations. Three Partners rotating at their own pace. Station #1 PAX will always start the rotation among the three partners when they complete that station.
Station #1 (Medicine Ball): Starting at Endline, pick up medicine ball and begin forward toss in straight line. Jog up to ball and continue this process until mid-field. At Mid-Field complete 10 slams. Run back w/ball to beginning line and rotate. ***If you are using the Burpee Ball (smallest size) you must complete 10 additional burpees before rotating.
Station #2 (2 coupons 1 bar): You have the option of using two cinder blocks as weights throughout these following exercises. 10 reps each and continually rotate through them until rotation is initiated by partner.
- Bicep Curls
- Bent over Rows
- Deadlift
- Shoulder Shrugs
Station #3 (1 coupon):
Lunge walk to first cone—> 20 Squats
Farmers Carry back—> 20 Grave Diggers
MoM:
-Half Jacks L&R
-Flutter Kicks
-Dirty Dog
CoT:
One of the great aspects I hope is never overlooked about F3 is how quickly it makes you feel part of a community and expands your social circle. I appreciate every new friend that has come out of this workout group. I hope everyone recognizes this hidden bonus to waking up early and working out with this F3 group.