Pax: Lights Out QIC, Pacrat, The Mick, Optimus, Schnitzel.
Warmup:
SSH
BEAN PICKERS
IST
ARM CIRCLES
SUZANNE SUMMERS SQUATS
PARKING LOT LAP
The Thang:
Head to the Amp with Coupons
This Circuit started with the following. All done with no Rest in between
Leg Lifts with hip Thruster to the sky x10
Merkins x10
Mountain Climbers x10
Repeato 3 x
Amp Lap
Leg Lifts with hip Thruster to the sky x10
Merkins x10
Mountain Climbers x10
Repeato 3 x
Amp Lap
Leg Lifts with hip Thruster to the sky x10
Merkins x10
Mountain Climbers x10
Repeato 4 X
Amp lap
Rapid Fire Coupon Set
Optimus called out 3 which ended up with being the amount of sets. These were done with no rest
Curls x15
Skull Crushers x15
OH Press x15
Repeato 3x
Plank Rows while holding Plank on Picnic Table started with right Arm 10 IC rows Then to Left Arm.
Head to the Hill
We did Bernie Sanders up the Hill Twice
Back to Amp
Did Rockette Dips
While doing Dips alternate legs out on Dip such as the Rockette Kicks.
Chest Press 10IC which with my speed Pacrat said we did 30 plus!!LOL
Mary:
Flutter kicks with alternate Knee Claps
Shoulder Taps
LBC 2 sets
Plank Set on Q count alternating Arms to the Sky
Fire Hydrants
Donkey Kicks
Moleskin:
Guys I want to Thank all of you for the 4 years of being a part of F3.. I really don’t know what i would do without this group.. Talk about a Band of Brothers!! Well maybe a bunch of Misfits too!! Guys from the Bottom of my heart Thank You and God Bless you All and will be at The Hub and Troy this week for my Tour to Continue!! Now to figure out what to do on Thursday and Fridays Q well might be a surprise for me also… Might see a few of the above but it will not be a total Duplicate so Please show up for the Party!!!
For Now
Lights Out..
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