Keep um moving!

AO: The Hooch

When: 2023-10-11

QIC: Meatball

PAX (21): Animal, BallBoy, Boomer, Chesapeake, Dinghy, Flo, Half-Dozen, HammerToe, HIPAA, Maguire, Mater, Meatball, Octane, Pigtails, Popper, Potter, PuffDaddy, Spackle, Splinter, Sunshine, Tightrope


F3 is a volunteer organization F3 is peer-led and I am your leader today. I am not a professional and will suggest some exercises to perform, do them to the best of your ability but please modify them as necessary. If you happen to get injured during the workout, do not Su F3 or the places we are using for the workout today!    


SSH Windmill Weedpickers Michael Phelps Toy Soldiers Copper Head Squats Short Mosey with Butt Kickers and High Knees

The Thang:

1st workout was 4 corners, well kind of corners. You could say 4 stations around the parking lot. This was a descending ladder workout and ended up being 2 rounds. Begin at the first corner with 80 Mountain Climbers, the next corner with 70 SSH, and so on until your done with all 4 corners. Air chair for the Six. Round 2 begins with 40 mountain climbers and go down to 10 Carolina Dry Docks at the other stations. We picked up the run pace on the 2nd round a little bit and the heart rates definitely got higher. 80 - Mountain Climbers 70- SSH 60- Squats 50- Carolina Dry Docks 40- Mountain Climbers 30- SSH 20- Squats 10- Carolina Dry Docks Workout #2 was 11's with BBSU and Bonnie Blairs on the side of the hill along State Bridge Rd. PAX still had plenty of time left, 10 minutes before Mary so we gathered in a circle and did HAPPY JACK WEB - definitely heard some mumble chatter through this one. 2 to 1 - Burpees to SSH - So 1 Burpee - 2 SSH, 2 Burpee - 4 SSH and so on up to 10 Burpees - PAX were pretty gassed but just enough to keep them coming back for more! 5 minutes of Mary and TIME!


Hoppy Like Halloween BD on the 27th Prayers and Peace for the Middle East! Prayers for Turk and his job search  

Naked-Man Moleskin:

Always a pleasure and honor to lead. Thank you

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