- YHC was very excited for this VQ and wanted to make it as memorable and enjoyable as possible. What better way than with a little music and some burpees. YHC started F3 last February and remembers the first workout very well, specifically how few burpees and merkins he could do (3-5) and how close he came to a Merlot break. This group of men has been an absolute blessing for me and I enjoy all the time we are able to spend in the gloom. Cheers!
Condition: 62 degrees and delightful
1 min warning
Disclaimer
Prayer
Mosey to track to the far goal line
COP
SSH x 15 IC
5 burpees OYO
Power Jacks x 10 IC
10 merkins OYO
LBAC F&B x 15 IC
5 burpees OYO
Windmills x 10 IC
TTT x10 IC
10 merkins OYO
15 crunches OYO
15 Big boy sit-ups OYO
5 burpees OYO
The Thang:
A series songs in which 1 exercise is performed during the verse and another during the chorus. Recover during any instrumental bridge.
Mary Jane’s Last Dance
hydraulic planks and merkins
Run to opposite goal line and back
Even Flow
squats and burpees
Run to opposite goal line and back
Hungry Like the Wolf
flutterkicks and mountain climbers
Run to opposite goal line and back
Free Fallin’
lunges and burpees
Just Breath
Leg lifts and hold low leg lift at chorus
Run to opposite goal line and back
All Night Long
Lebron James leg lift and burpees
Run to opposite goal line and back
Mary
Time called and mosey back to SF
Count/Nameorama
Announcements
11/11 John Flanagan Memorial 10k
12/8 Smokehouse Christmas party@ Wino’s
Prayer concerns: Texas church community, Chad Arant, Julia Shealy