Another 2 years under my belt! I’m so honored to be a part of F3 and so glad that F3 exists. Ok now on with the show.
Warm-up
- Mosey parking lot loop – grab a block on the way back to parking lot
- Curls for the Girls – 10 IC
- Overhead Arm Claps – 10 IC
- Curls for the Girls – 10 OYO
- Little Baby Arm Circles – 10 IC
- Curls for the Girls – 10 OYO
- Little Baby Arm Circles (Reverse) – 10 IC
- Curls for the Girls – 10 OYO
Put block away, mosey to the bottom of Depot first driveway. Plank waiting on six. Plank with right arm up (10 seconds) then plank with left arm up (10 seconds).
Instructions
- Perform 10 reps at first Depot driveway
- Perform 20 reps at midway between driveways
- Perform 30 reps at second Depot driveway
- Mosey between
- Workout:
- Big Boy Sit-ups
- Squats
- Little Baby Crunches
- Overhead arm claps
Flutter kicks waiting on six. Mosey to the bottom of the big hill.
Clockwork Merkins
- Facing up the hill, 10 Merkins IC
- 90 degree rotation to the right, 10 Merkins OYO
- 90 degree rotation to the right (facing down the hill), 10 Merkins OYO
- 90 degree rotation to the right, 10 Merkins OYO
Depot Train, 5 Burpees OYO
Hill Big Boy Situps
- Facing down the hill, 15 Big Boys OYO
- Facing up the hill, 10 Big Boys OYO
Mosey to the brick pile, grab 2 bricks, circle up at the playground.
Brickwork Fun
- Tricept extensions, 10 IC
- Overhead Arm Claps, 10 IC
- Little Baby Crunches, lift bricks to top of knees while crunching, 20 IC
Circle Up + FNG Naming
FNG was brought to us by Penthouse. FNG name chain:
- Works on elevators > Penthouse (already taken) > Shaft (too awesome a name) > Breaker (need something better) > Buttons
Notable Moments
- YHC – “Next exercise, Girls for the Girls”
- YHC – “Hey Arrears, what’s that thing we do with our legs?” – then proceeds to demonstrate Flutter Kicks
- YHC – During the name-o-rama, “Hey… we need to start over, I forgot to start recording the video”