When time is escaping you and there is no more time to prepare what do you do > “Repurpose!” The friendly PAX at The Pond will not mind. Most of them have not seen this workout and will appreciate the ringing of the bells.
Since this is a new AO I thought it would be a good time to do a mini Q School. All through the workout will be Truth Nuggets and Wisdom. Indoctrination into the F3 way is my aim.
Mosey for a then … 10 each:
It is now time for the eights! Each rep of each exercise last for an eight count X 8 reps. Repeatomundo until time. This was inspired by Flower Child of F3 Orlando fame who has a habit of doing 8 count merkins every time he Qs and everyone hate…… loves it. Thank you Flower Child.
- Air Squats w/ 15 or 20 lb kettlebell or ruck
- Dips /w weight in lap
- Lunges w/ 15 or 20 lb kettlebell or ruck
- Monkey Humpers
- 8 Count Body Builders.
- Sit ups and press w/ weight
- American Hammer w/ weight
- Leg Raises w/ weight press
- LBCs w/ weight press
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