THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER
SSH x20 ic
squats x 20 ic
merkins x10 ic
peter parkers x10 ic
- 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
- Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
- Capri lap again to loosen calves
- Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
- Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
- TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!
Boxcutter x20 ic
LBC x20 ic
not so lazy boys right into James bond poses
Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.