YHC was honored to Q this morning as it was 2 years ago today he started F3 on a much colder morning.
COP
SSH 20 IC
- Squats 30 OYO
- Merkins
- LBCs
- Hold Plank
Flutter Kicks 20 IC
Mosey out of CMS and down to intersection of Furman & Coker – Partner Up
Burpee Ladder
Partner 1 – Run up Coker to Clemson – 4,6,8, and 10 Burpees
Partner 2 – Hold Plank
Switch after each set – each person does 28 Burpees
(harder than it reads)
Mosey down Coker to intersection of Wofford – 30 LBCs OYO
Mosey to Citadel Park
Park Work
Partner work – 25 Iron Crosses…Switch
Hold Plank – Plankarama
- Dips 20 OYO
- Step ups 30
- LBCs 40
- Hold Plank
Rinse and Repeat
- Squats 30 OYO
- Merkins 20
- Russian Twists 40 (count each side)
- Hold 6 inches
Rinse and Repeat
Line up on Wofford – Indian Run back to CMS
Tree of Life – 20 Incline Merkins and 20 Decline Merkins
Brick Wall attached to school
- Wall sit – Air presses with a lousy cadence by YHC
- 10 Diamond Merkins
- Wall sit
- 10 Diamond Merkins
Mosey to back of parking lot – All you got back to COT
COT
BOM: Michelle