It’s been way too long since I’ve been to the Northern Province. Great group of guys up there.
Warm-Up
- SSH
- Imperial Walkers
- WMH
- Slow Merkins
- Michael Phelps
- Pax Choice
Main Event
Elevenses
- In Cadence Bear Crawl / Merkins. Do 10 merkins, then 1 in cadence bear crawl. Then, 9 merkins and 2 ICBC. So on and so forth, down to 1 merkin and 10 ICBC. Combined total always equals eleven.
- In Cadence Lunge Walk / Squats. Same sequence as before (10 & 1, 9 & 2, etc.).
- In Cadence Crab Walk / Heels to Heaven. Same sequence as before (10 & 1, 9 & 2, etc.).
BLIMPS, Grunge Style
A Grunge Classic. 6 rounds, 6 reps each exercise:
- Burpees
- LBCs
- Iron Mike
- Mountain Climbers (IC)
- Plank Jack (IC)
- SSH (IC)
COT/BOM
Thank you as always for the opportunity and the support. F3 is so much more than just a workout group. Men holding each other accountable. Men helping other men become better, stronger. Iron sharpens iron. I know I certainly need it during these unusual times. Finish your week strong. Aye!