- When: 11/08/2021
- QIC: Fin
- Pax: Candy Cane, Fin, Mr. Belding (DOUBLE RESPECT), Padre (DOUBLE RESPECT), Spinal Tap (RESPECT)
- Extra Credit: Spinal Tap
F3 – Workout – Boy Named Sue
1st EXC – THE PLEDGE
WARM-UP
2 x
10 x SSH
10 x body weight squat
10 x mount climbers
5 x merkins
Circuit Station # 1 – Kettlebells
(15 mins)
10 x goblet squats
10 x lunges (5 each leg)
10 x curls for the girls
[RUCK UP – 2 LAPS]
Optional – suitcase carry kettlebell
Circuit Station #2 – Med Balls
BE EXPLOSIVE
(15 mins)
5 x overhead slams
5 x squat jump throws
5 x underhand toss
[RUCK UP – 2 LAPS]
Optional – Med ball over head carry or waiters carry
Mary
20 x flutter kick (4 count)
1-min 6 inch hold
10 x box cutter (4 count)
1-min 6 inch hold
20 x flutter kick (4 count)
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