The Main Event – Leg Day
Jog A Lap X1 Bear Crawl, Sprint, Decline lunge, Jog X3 Lateral Squat Lunge – 20 Surrender -15 Mountain Climbers – 60 Seconds Split Squat Overhead press – 15 Step-up…
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Slick Back
Coupons and Abs!
Warm up- Motivators, arm circles, seal claps, overheads and tappy taps The THANG: 1 minute increment of exercises with 15 second rests / coupons (17 minutes) : Curls, Overhead press,…
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…
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,…
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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Shitters Full
Warmorama Motivators from 5 Imperial Marchers Tappy Taps Arm Circles (Forward/Back) Seal Claps/Overhead Claps The Thang 30 American Hammers 20 Burpees 2 sets of 20 Bent Over Rows 30 Yard…
Gobble Gobble
Warmup: Side straddle hops, Tappy taps, arm circles and claps, hamstring stretch, Freddie mercuries Thang: – Indian run with catch me if you can (drop for 5 merkins) – Indian…
Curls- crunches- with sprints and lunges in the snow
Warm up/ motivators-arm circles- seal claps- tappy taps 17 minutes- circuit work 1 minute interval Curls Overhead press Goblin squats Bend over with coupons Block the dock (pick…
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Irritable Beatdown Syndrome
WoR- Music- No More Mr Nice Guy- Alice Cooper; Break Stuff- Limp Bizkit; Asshole- Dennis Leary; Alarm Clocks x5 Lunge Twists x5 ea Abe Vigoda x 10 Underwears x10 (new…
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Honoring the Bloody Beaver Moon
1st exercise: mosey with coupons to blood moon viewing area warmorama Thang 1: Beach Party 15 burpees in sand bear crawl 50 yards, bear crawl back Standing long jumps (Undercover…
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