- When: 12/13/2018
- QIC: PUD
- The PAX: Septum, Seamstress, Xenu, RP, Snuffy, Toxic, Lifo, Heisenberg, Dr. Okie, Feud, Synapse, Snapchat
13 Pax Braved the fartsack and ignored the Snooze Button to come out for a beatdown in the Gloom!
Conditions: Gloomy 64 degrees
Warm Up:
* 25 SSH
* 10 Don Quixote
* 10 Reacher
* LBAC Forward – 25 IC / LBAC Backwards – 25 IC / Chanooks – 25 IC / Moroccan Night Club – 25 IC
* Side Lunge – R 10 / L 10
The Thang: “Crouching Tiger” – On the Basketball Court – All running was there & back, All exercises were OYO. Some Pax opted to utilize the soft and forgiving concrete for all exercises… Others braved the grass and dared the famous Ant of #Anthill to feast upon their flesh!
* 50 Squats, then Run
* 25 Merkins – then Run
* 50 Pistol Squats (25 each leg) – Run
* 25 Fingertip Merkins – Run
* 50 Side Lunges R 25 / L 25 – Run
* 25 Knuckle Merkins – Run
* Walking Lunges – there & back
* 25 Diamond Merkins – Run
The Thang Part Deux:
* 50 Flutter Kicks – Run
* 50 Big Boy Sit ups – Run
* 100 Flutter Kicks – Run
* 100 LBC’s – Run
* Al Gore On Fire (6 times)
* 10 Burpees to Honor the Train… the Single train.
* 25 Knuckle Merkins w Inside Grip
Cool Down:
* Light Broga Type Stretch
#broga
#mensfitness
#ISI
#HIM
#F3Nation
#F3Jax
#F3Jacksonville
Keep in mind the Mantra of “I Can, I Will, I Must” as you go through not only your F3 Workouts but also your daily walk… Stay focused on the task at hand, take control of your life and make magic happen! DW
F3 Jax F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith Gloom