During Announcements at Sunnyside last Saturday, one of the 2.0s talked about how sometimes you just have to tough it out and give maximum effort, even when something is hard. It was a great message (and a testament to the F3 mission being passed down to the next generation).
Warm-Up
- SSH x20 IC
- Good Morning x10 IC
- Forward Arm Circles x10 IC
- Reverse Arm Circles x10 IC
The Thang
Thang 1: Based on the message of giving maximum effort, we started with a routine from Men’s Health writer Bobby Maximus. It’s a five exercise set (merkins, squats, WWIIs, burpees, lunges) starting with 10 reps of each and working down to 1 rep of each.
Thang 2: Catch Me If You Can. Partner up and partner 1 does a movement while partner 2 does an exercise and then runs to catch up with partner 1 where they flapjack. We did 3 total rounds of this, each round covering half the distance of the bus circle: 1) Pushups around the world (8 total)/Bunny hop; 2) Mountain climber x 10 IC/Crab walk; 3) Squat x10/Bear Crawl.
Thang 3: Now it’s time for 4 minutes of hell…we finished strong with a 4 minute Tabata of High knees and burpees. 20 seconds high knees, 10 seconds rest, 20 seconds burpees, 10 seconds rest. Repeat 4 times total at all out effort.
Mary
No time (or energy) for Mary.
Announcements
#thejag cue sheet is wide open…go sign up!!! Congrats to Catskill for taking over as site-Q.
COT/BOM
See above. Sometimes you just have to tough it out and give maximum effort, even when something is hard. Until next time, aye!