Another beautiful Spring morning. Seven PAX posted for a classic F3 workout. Ringworm pulled in just as we were about to take off.
Warm-a-rama: Mosey to “Death Valley” for Arm Circles, SSH, Abe Vigoda, Grass Pickers, Side Lunges, Cobra, BSE, Calf Stretch, Plank Jacks
Mosey back to the shovel flag
The Thang
3 ALARMs (Arm, Leg, Abs, R exercise, and M excercise)
1st ALARM:
- A: 10 Pseudo Merkin Planche IC
- L: 10 Bobby Hurley
- A: 10 American Hammers IC
- R; 10 Rockette Hillbillies IC
- M: 10 Mountain Climbers IC
Mosey up Island Steeet to the baseball dugouts
2nd ALARM:
- A: 20 Shoulder Taps IC
- L: 10 Lunges IC
- A: 10 Flutter Kicks IC
- R: 10 Ranger Merkins IC
- M: 10 Monkey Humpers IC
Mosey down Peach Alley to the playground
3rd ALARM:
- A: 2 sets of 5 Pullups
- L: 10 Step Ups each leg IC
- A: 2 sets of 5 Ab Rollouts
- R: 20 Rocky Balboas IC
- M: 10 Maktar N’Diayes each arm IC
Q Point by Potsie
Mosey to the area in front of the bandstand
1/2 DORA: partner up and complete the following cumulative reps while partner runs out ~ 50 yards and back:
- 25 Merkins
- 50 LBC
- 75 Squats
Dealer’s Choice: in turn each PAX calls out an exercise for the rest to do while he runs out ~ 50 yards and back
Mary: Dealer’s Choice: in turn each PAX leads an exercise
COT: F3 Fire at Ditto’s house Monday at 6:00; Prayers for Picasso’s brother and family members of Pocahontas