- When: 01/11/2021
- QIC: Left Turn
- The PAX: 3 Peat, Bada Boom, Bada Bing, Flo, Wasted, Shirley, Prunetang, Duece, Air Bags, D-Day, Brown, Extra Credit
Welcome to F3. Not a professional.
Theme of the day is looking for opportunities and not dwelling on missed ones. Opportunities are in abundance but only if you look for them.
Warmup – 10 Minutes
Flo’s Cadence
Workout #1 – 5 Minute Time Cap
50 Reps of KB/DB Swing
EMOM starting at Zero – 7 Burpees
Hunger Games – Lap around the Welcome Center and Strength
Deadlift – 3 x 10
Conventional
Straight Leg
Sumo
Rest 30 seconds between sets
Workout #2 – 5 Minute Time Cap
21 – 15 – 9
Burpee
Ground to Overhead
Hunger Games – Lap around the Welcome Center and Strength
Squat – 3 x 10
Overhead
Goblet
Hang Squat
Workout #3 – 5 Minute AMRAP
10 Big Boy Situps
20 (10/10) Overhead Press
Closing and COT
