Wednesday Morning F3 Workout in Milford. Looney Tines on Q, with Ruxpin, Spaceman and Woodstock. We heard someone camping out under the Library’s overhang. But the F3 workout must go on!
5:15 Warmup
• SIDE STRADDLE HOP: 20
• Maraccan Night Club : 30
• Cherry Pickers: 20
• Imperial Walkers:20
• Bolt 45
End Warmup with a Lap around the Library
Leaving this F3 workout up to chance. I have half a deck of DOS cards, I removed all of the numbers higher than 5 . The card game cousin of famous game UNO. We flipped cards, and read from Jocko’s book, the Discipline Equals Freedom Field Manual.
DOS Key# = Mosie a LAP
1=10
3=30
4=40
5=50
2=WILD = Bear Crawl.
RED-Merkins
Blue-Burpees
Green-Squats
Yellow-Abs
The Thang
Here’s the run down as the cards told us:
10 Merkins
10 Full Crunches
50 Burpees, ok we did 15 Burpees, because during our August 500 Burpee school supply drive, I realized 15 is a good burpee limit.
Mosie
Bear Crawl
10 Squats
10 Merkins
10 Big Boys
Bear Crawl
40 Merkins
50 Merkins
Mosie a lap
10 Burpees
40 LBCs
40 Squats
50 Squats
10 Big Boys
Ended with prayer.