The second of 2 beatdowns I brought back from F3 Seattle/ Valhalla. Was surprise to have a fellow F3 PAX from PA, Red Baron, Q the workout on his birthday. Instead of reps being 68 straight count (SC) or 34 in cadence, did 42 SC/ 21 IC.
WARMUP: After completing each workout, run down the other side of the field to complete the next, back and forth until completion.
- Wacky Jacks IC, Michael Phelps IC, Imperial Walkers IC, Arm Circles SC
THE THANG:
- Round 1: All exercises done 42 (SC) or 21 (IC) with a mode of transportation done in between the exercises. Each PAX alternated determining the mode of transportation.
- Merkins, LBCs, Lunges, Plank Jacks, American Hammers, Shoulder Taps, Flutter Kicks, Hallelujahs, No Surrenders.
- Round 2: Shield Lock/Spartan Inspired 300 Reps, 3 circuits
- 25 Squats
- 25 Rows alternated arms
- 25 Merkins
RoM and COT to close.