Rock the Vote!

01/03/2019

AO: Falcon Hill

Q: Goldstar

PAX: Swobbles, Zebra, Tails, Cobra, Wilson, Burt Macklin FBI

Yesterday I did a vote as a test as to what we would do for our workout today: burpees or running to workout in the parking garage. Our PAX seemed to be taking the easy route so YHC rigged the vote by commissioning some non F3 Dayton citizens to vote. To be a fair Q, I mixed my two planned workouts together for a fun beatdown:

Warm up

Chumbaburpee – SSH to chumbawumba tubthumping. Burpees on all of the “I get knocked down”

Mosey to parking garage

In the middle of garage, split into two even groups and do the following routine:

4 rounds

* 20 SSH

* 15 Squats

* 10 Merkins

* 5 Yurpees

Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine

Bonus 5th round, double workout:

* 40 SSH

* 30 Squats

* 20 Merkins

* 10 Yurpees

Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine

Totals:

* 120 SSH

* 90 Squats

* 60 Merkins

* 30 Yurpees

Goto wall

Sprint to wall

5 squat

Jump up

Jump down

5 Merkins

Sprint to wall

Repeat x2

Mosey back to flag

COT

Counterama

Namerama

Photo

Welcome back to and congrats on your recent marriage! We missed you, man!

#f3 #f3nation #f3ohio #f3dayton #fitness #fellowship #faith #freeworkout #freegym #dayton #daytonohio #daytonfitness

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