14 MEN w/ 3 FNGs rolled out of the #Fartsack to #getbetter this morning for Winnsboro’s first midweek workout. This was one of the 1st tests of what this newly formed group of F3 MEN was all about and they PASSED with flying colors (unlike the #Sandlot #shovelflag, taking a casualty before the workout even started).
The Thang
Welcome and #Disclaimer
Mosey to field for COP
SSH x 20 (IC)
Squat x 30 (IC)
Burpee x 5 OYO
Merkin x 15 (IC)
LBC x 20 (IC)
Side plank w/ reach x 10 ea side (IC)
V-up x 10 OYO
Mosey to Tennis courts
Ark-loader suicides (perform exercise to ea line, sprint back)
Bear crawl suicide
Merkins x 20, LBC x 20
Plank until all finish
Crab walk suicide
Wide arm merkin x 15, big boy sit up x 15
Plank until all finish
Frog jump suicide
Diamond merkin x 10, Freddie Mercury x 10
Plank until all finish
Mosey to bottom of hill near pond
Partner up
1st person sprint to top of hill, 10 merkins, sprint back
2nd person AMRAP big boy sit ups until 1st returns
Flapjack
x 3
Plank until all finish
Wheelbarrow up hill (switching w/ partner as needed)
get back to starting position in same fashion
Empty wheelbarrow up hill (switching w/ partner as needed)
get back to starting position in same fashion
Mosey to “floating COP”
LBC x 15 (IC)
Flutter kick x 15 (IC)
Hello dolly x 15 (IC)
Rosalita x 15 (IC)
Ring of Fire merkins
5 down to 3
COT / BOM
Announcements
– Great showing on first midweek workout, keep the momentum!
– Next workout is THIS Saturday @7am, guys from #Sandlot coming to Q, bring someone new with you!
– Likely more midweek options coming very soon, stay tuned to emails for further info