07-Jul-2018
Disclaimer: Welcome to F3. There are some things you need to know about F3 and we always need to remind each other:
1. Only men over the age of 18 can participate in the workout and accept this disclaimer.
2. I am not a professional, which points to our core principal of being volunteer peer-lead.
3. The exercises I suggest are just that – suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass fail workout or group.
4. From continuing on from this point, and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, its dark, and some spots may be slippery, you could lose footing quickly.
Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Day’s Thought: I am Third – “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’ All the Law and the Prophets hang on these two commandments.”
Mosey to end of street
Warm-a-rama: Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Plank Jack,
Mosey to Basketball court
The Thang:
Four Corners Escalator: travel to each corner of basketball court do prescribed exercise/reps, next corner add exercise/reps:
Round 1
Side shuffle; 1) 10 Burpees, 2) 10 Burpees/20 Merkins, 3) 10 Burpees/20 Merkins/30 LBCs, 4) 10 Burpees/20 Merkins/30 LBCs/40 Jump Ups
Round 2
Carioca; 1) 10 Squats, 2) 10 Squats/20 Shoulder Taps, 3) 10 Squats/20 Shoulder Taps/30 Crab Cakes, 4) 10 Squats/20 Shoulder Taps/30 Crab Cakes/40 Bobby Hurleys
Round 3
Nur; 1) 10 Donkey Kicks, 2) 10 Donkey Kicks/20 Flutter Kicks, 3) 10 Donkey Kicks/20 Flutter Kicks/30 Imperial Walkers, 4) 10 Donkey Kicks/20 Flutter Kicks/30 Imperial Walkers/40 Star Jacks
Mosey to Playground
• Pullups (AMRAP)
• Under Dogs (AMRAP)
• 20 Dips
Mosey to Shovel Flag
Mary: American Hammer, Homer to Marge to Mr. Burns, Freddie Mercury, Superman, Rockers, Parker Peter
COT: Prayers for Waldo’s upcoming travels, Mr. Clean’s friends recent loss of father/husband, and Apollo’s health issue
The PAX were good sports with this workout and all finished well. In the spirit of efficiency, since the workout went well, YHC will use this as the weinke for tomorrow’s workout at the Swamp (this is one of the benefits of straddling two AO’s with different PAX). So, if anyone from the Macungie PAX is reading this, be forewarned.