You’ll be pleased to know that all the tires now have drainage holes–on both sides. That’s right, our tires will be dry henceforth! One pax pulled EC Han Solo. I won’t mention his name. I’ll just say I killed it! Seriously though, 1.5 mile run and a Tabata of kettlebells and dumbbell curls. Paradise has EC pretty consistently and anyone can call it. You wanna run? Lift? Do the Hokey Pokey? Just call it!
During our warm-up lap, we reviewed the 5 criteria of an F3 workout. Can you name them? I knew that you could. For posterity sake, here they are.
F3 workouts are:
- Open to men of all ages
- Always outside
- Free
- Peer lead
- End with COT (AKA Circle of Trust)
Warm Up
arm circles, wind mills, hill billies, slow merkins, slow squats, and a lap around the parking lot
ME
Group 1: 1 pax jumping Lt. Dan (squat jump instead of a squat!) then backward run back while pax on the tire rotates through 10 toe touches each leg, 10 box jumps, 10 step ups
Group 2: 1 pax- Tire flip ~25yd, farmer carry back. Other pax- 25 merkins, 25 shoulder touches, and plank til all in
Lap around the parking lot
Group 2: 1 pax jumping Lt. Dan (squat jump instead of a squat!) ~25yds then backward run back while pax on the tire rotates through 10 toe touches each leg, 10 box jumps, 10 step ups
Group 1: 1 pax- Tire flip ~25yd, farmer carry back. Other pax- 25 merkins, 25 shoulder touches, 25 Freddie Mercury; continued to rotate thru the exercises
Lap around the parking lot
Stairs: 1 pax up and down twice. Other pax rotated flutters, box cutters, hello dolly, LBCs, plank jacks
Stairs: 1 pax bear crawled up and down the stairs. Other pax rotated pulse squats, side lunges, tuck jumps, squat jumps, burpees, lunge jumps
Lap around the parking lot
Mary
Hello Dolly, Fish Out of Water, Ascending low plank hold 5, 10, 15 count
COT
Spooky is kicking off his Halloween events with a Q at Bastille. There’s also an exclusive F3 pre-showing of his haunted house. Check out the F2 channel for details.