Date: 4/1/2019 (For Real!)
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Zebra (LIFO)
Q: Wilson
Warm up in the parking lot
- Arm circles, forward/reverse
- SSH IC X 20
- Cotton Pickers IC X 20
- Imperial Walkers IC X 20
The First Thang:
Mosey to the parallel bars for 2 sets of…
- 10 dips
- 5 burpees
… and continued to mosey around the trail to the… whatever it’s called… the big steel X where we rotated through
- Assisted Al Gores
- Merkins
- Lateral hops over the X
…and continued to mosey further down the trail (while trying to maintain an upright position as we hit the patch of ice) to the pull up bar for three sets of
5 pull ups
15 LBCs
…and then continued to mosey back to the parking lot for:
The Second Thang:
Being inspired by the F3 Beatdown Deck, I designed a make-shift set of dice. Two are regular, numbered 1 to 6. The third has five exercises
- Merkins
- Burpees
- LBCs
- Freddy Mercury’s
- Squats
The sixth side has the F3 logo (Wild/Dealer’s Choice). The two numbered die are multiplied for the number of reps to be done.
For those times when you don’t know what to do for a workout. Totally random. Getting down on the ground and back up for 1 LBC is more of a workout than the LBC. Goldstar rolled us a 25 rep burpee!
That’s when I decided that some exercises could be done as a group.
YHC,
Wilson
F3 Dayton 