F3 – It Ain’t “Queasy”!

Rain or Shine! 8 Pax ignored the rain forecast & left their warm dry beds to get better & stronger… Not only for themselves but instead for their brothers! So instead they came out for… Easy

CONDTIONS:
Wet!!!! Lots of Rain…

WARM UP:
10 SSH’s IC
5 Burpees OYO
10 Don Quixote IC
10 Cotton Pickers
10 Squats

THE THANG:
21-15-9
* 21 Lunges (each leg = half rep)
* 21 BBSU’s
* 21 Burpees
* 15 Lunges (each leg = half rep)
* 15 BBSU’s
* 15 Burpees
* 9 Lunges (each leg = half rep)
* 9 BBSU’s
* 9 Burpees

THEN…
100 SSH’s
50 Squats
25 Merkins
10 Knee Tuck Jumps
5 Rounds of:
50 Mountain Climbers (each leg = half rep)
25 WW1 Sit Ups
50 SSH’s
25 Squats
15 Merkins
5 Knee Tuck Jumps

THEN…
10 Burpees for the Train

MAY CORE VALUE: Next Man In – We are always EH-ing to find the next man who needs to pick up a spear and shield and join the phalanx.

Now we that are strong have the duty to bear the weaknesses of others and not seek our own pleasure.

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith