Typically, F3 workouts begin with a warm up with arm circle, SSH, Merkins, etc. Typical is boring. We skipped right to the fun this morning. Bear in a Box lead right into the Longest Mile. Kinda hard to tell where the warm up ended and the main event began.
Warm Up
Bears…in a Box
5 Mountain Climbers, Bear Crawl forward, 5 Mountain Climbers, Bear Crawl left, 5 Mountain Climbers, Crawl Bear, 5 Mountain Climbers, Bear Crawl right, 5 Mountain Climbers. Repeat with 5 Merkins. Repeat with 5 burpees. Burpee for Golden Boy’s tardiness; the alleged result of his forgetting his shoes.
Main Event
Longest mile. Repeat 4x. Pick up 6.
- 10 Burpees
- 100 meter Run
- 20 Merkins
- 100 meter Run
- 30 LBCs
- 100 meter Run
- 40 squats
- 100 meter Run
Pair up for a Lazy Dora. One pax holds while the other does reps. Flip flop until they reach the cumulative count.
- 100 dry docks/Pike Hold
- 200 squat jumps/low squat hold
- 300 flutters/6” hold
Table Top till all are done.
Control Freak Burpos thanks to Count Chocula dissin’ the Q. When the Q calls you out to partner, the correct answer is: YES!!!!
Mary
Quad stretches, runners stretch, Cobra, Plank, Downward Dog, Box Cutters, Hello Dolly, and Homer to Marge