F3 Workout 11.21.2023
The Boro
Warmup
20 – Side Straddle Hops
20 – Windmills
Bolt 45
Mosey to the School
Ladder Exercise
50 Air Squats – Run Lap, 40 Plank Jacks – Run Lap, 30 Bonnie Blairs – Run Lap, 20 Merkins – Run Lap, 10 Burpees – Run lap
3rd F Quote – G. Michael Hopf “Hard Times create Strong Men. Strong Men create Good Times. Good Times create Weak Men. And Weak Men create Hard Times.” This made me think of the man who was supposed to be on Q this morning but Duty Called. I bet he would rather be here with us fellow HIM but was called to work. I know some HIM decided to Fartsack and each one of us has to decide whether or not to show up in the morning and make that commitment. What are you going to do today?
10 Burpees – Run Lap, 20 Merkins – run lap, 30 Bonnie Blairs – run lap, 40 Plank Jacks – run lap, 50 air squats – run lap. Plank for 6
Train made a sound – 10 more Burpees
Mosey back to the MVFD
50 LBCs, 40 Flutterkicks double count, 30 Big Boys, 20 American Hammers double count, 10 4-count Freddies.
Name-o-rama – Hoss, Run-a-way, Sweet N Low, Fuglystick, Quattro, Ace, and T-Rex on Q