6 pax took on a workout inspired by FOB at the F3Lake Murray Convergence a couple of weeks ago. T-claps to Slushee and Ocho for helping YHC build “Stonehenge” before the workout.
BOM led by YHC
Disclaimer for Loose Nut. First post to an F3 boot camp, and dude crushed it. Great work, Brother. Aye!
The Thang:
Mosey to new school
Rolling COP
Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru The Tunnel x 10
Lil’ baby arm circles x 10
Overhead arm claps x 10
Raise the Roof x 10
Full range slow ‘mercans x 10 (OYO)
Reverse crunches x 10
Flutter kicks x 10
Indian run to #Stonehenge (stone formation near #Legoland with one upright block with 2 long bricks on top surrounded by upright blocks with 2 long bricks on them).
Assume plank position
Rotate pax bear crawling/lunge walking to center. Roll die to determine exercise and pull a card for number of reps. Die roll determines exercise.
Round 1:
1. Overhead Presses
2. Curls
3. Chest Presses
4. Rows
5. Merkins
6. Triceps extensions
After pax has led the first exercise, he bear crawls or lunge walks back to his block/bricks on the outer circle and the pax take it in turn clockwise around the circle to repeat the process.
Rotate through all pax 2x.
One lap around parking lot.
Round 2:
1. Goblin squats
2. Jump squats
3. Stationary lunges
4. Calf raises
5. Merkins
6. Side lunges
Round 3:
1. Mountain climbers
2. SSH
3. Plank jacks
4. Toe taps
5. High knees
6. Butt kicks
Boat / canoe
COT
BOM led by Foghorn
Great work as always by The Herd!
Announcements:
Happy Birthday, Slushee!
OGM workout inn Saturday, August 18