Q by #twitterless and #f3loginless Snapchat.
Conditions: 67 degrees, damp, but no rain until driving home 🙂
Tha Thang:
Good Morning and welcome to F3
This is a free, volunteer, peer led workout. I am not a professional. I have no knowledge of any injuries or fitness conditions you may have. It is your responsibility to be safe and modify the workout as necessary. We all do it. The most important thing is that you don’t get hurt.
Mosey in between
Warm Up – Road in front of Parking Lot
C -Wind Mill – Upper Body & Arms
C -Imperial Walkers – Lower Body
C – Little Baby Arm Circles
C –Raise the Roof – Triceps & Shoulders
C -Side Straddle Hop – Arms & Legs
Mosey in between
Part 1 – Basket Ball Courts
O -Bear Crawl length of Court and crab walk back – Arms & Shoulders
C -Little Baby Crunches – Core
O –Alligator Merkins the length of the court, broad jump back
C –Flutter Kicks
Mosey in between
Part 2 – The Hill
O – Lunge x4, Merican x6, on block to the top – hold plank
O – Tricep extensions with block
O – Squats with the block
Group – Bucket Brigade down and up again with 3 blocks #teamwork #couldhavedousedtheentireparkwiththisbrigade
Mosey in between
Part 3 – Tennis Courts
O –Mountain Climbers with a Mule Kick
C – Daft Punk – around the world lunge #JarJarCriesSoftly
C – Hello Dolly
O -Clowneys – 4x Jump Lunges, 4 Merkins (repeat 7)
O -Agassis – half court suicide drills x 8, air chair
Return blocks
4 corner Escalators
20 burpees, 30 merkins, 40 squats, – hold plank
Endex
BOM
Announcements: Ramble Convergence Friday at Shandon Pres. Looking for a Mission Q soon. Volunteers needed for Harbison 100miler, contact CrabDaddy. CrazyTrain coming up end of June.