16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout. Weather was 76 degrees with 132% humidity. The fact these gentlemen showed up to do the hard thing is a testament to F3. Fun was had by all and along the way men got better. As always, I tried to provide everyone their money’s worth with a total body workout. Details below…
Warm Up
- Willie Mays – 20
- Right over Left – 10
- Left over Right – 10
- Ray Lewis – 20
- Side Straddle Hops – 43
- Freddy Mercuries – 20
- Squats – 20
- 4 x 4’s – 8
Mosey to Ridge Rd.
- Lt. Dan from Mayfair Dr. to Roseland Dr.
- Bernie Sanders from Roseland Dr. to Shades Park Dr.
- Run from Roseland Dr. to Kensington Rd.
- Lt. Dan from Kensington Rd. to Mayfair Dr.
Mosey to The Vulcan
Split into two teams
- Death Star – 8 Cones where each team did 30 merkins individually for a total of 240
- Dips – 43
- Incline Merkins – 18
- Dips – 43
Finale
- Side Straddle Hops – 43
- Star Plank
- 1st PAX to drop – 10 Burpees
- 2nd PAX to drop – 20 Merkins
- 3rd PAX to drop – 30 Squats
Circle up. Announcements. Name o Rama. Prayer. Lead on 3.