I had been feeling pretty down the last couple of weeks, so I was really looking forward to getting out into the gloom with my F3 brothers. 9 of us didn’t let the incredible humidity stop us from putting in 61 minutes of work.
Warm up: SSH, WMH, IW, HB, ACs, slow merkins, and MCs
Thing 1: Mosey down the street to a parking lot for some jacob’s ladders (11s). First round was bear crawl 2 parking spaces and crawl bear back doing exercises at each end of the trip, increasing reps of one while decreasing reps of the other. Total reps always = 11. Exercises were LBCs and merkins. Second round mode of travel was lunge walk and backwards lunge and the exercises were WWIIs and Dry Docks.
Thing 2: Mosey down the block to store front with long railing (hip high) out front for some pullups. Alternating overhand and underhand, 3 sets of 10 of each.
Thing 3: Mosey to the farmer’s market for some HIIT. 1 minute of exercise with 10 seconds rest in between. 3 exercises and 3 rounds. PAX did high knees, followed by merkins, followed by flutter kicks. After 3 rounds switched up the exercises to SSH, LBC, squats and did 3 more rounds of those.
Thing 4: Mosey back, stopping off for 3 sets of Dips and derkins.
Mary: stretching, american hammers, heels to heaven