12 Professionals met in the gloom for my most favorite workout in F3Columbia. Why my favorite? It’s hard, It’s fun, and it’s early! Never do I leave the AO without a good ab workout–both physically and through laughter. It is a great way to end the F3 week. A solid bond is definitely forming among the regulars at this workout. Come check us out if you have not already! You will leave a professional!
The Thang:
Run around to back of school and circle up.
LBAC IC forward x 20
LBAC IC backwards x20
Calf Raise IC x 20
Merkin IC x 12
10 each leg. dead leg lift
SSH IC x20
10 Burpees OYO
SSH IC x20
10 Burpees OYO
Flutters x20 IC
10 Burpees OYO
flutters x20 IC
10 Burpees OYO
20 Imperial Walkers IC
10 Burpees OYO
20 Imperial Walkers IC
10 Burpees OYO
Grab some blocks
20 Showcurls IC
10 Shoulder presses IC
Around the world. Each pax calls an exercise of their own choosing all the way around the circle. 12 different routines. Varied to include bench presses, goblet squats, turkish get ups, etc.
Nice work on that one. It was pretty difficult as each pax tried to outdo the other…big surprise,
Put blocks away and head to wall.
Wall sit
bear/crab walk across field and then run back
wall sit
karaoke across
karaoke back
wall sit
high knees forward across
high knees backwards on return
wall sit
balls to wall with max push up
wall sit
line up long ways on field–100 yard– grass dill/up down on command down and back
ssh ic x 20
flutters ic x 20 fast
mosey to Hollywood squares for 7 minutes of varying square work–inclines, declines, box jumps, flutters…
COT
BOM