With a new year and the holiday season behind us, Santa gave to me a few new F3 toys to share with the boys. The them of the workout is a countdown in a ladder style while rotating through the different stations.
Warmarama- SSH, Forward and Reverse Arm Circles, WMH, Michael Phelps
The THANG- 10 stations with the timer for rotating being either the farmers carry or the ball toss.
Station 1- balance board- working on stability
Station 2 – overhead pass with the ball. Take the light weight ball and pass it back and forth until the timer says time to switch.
Station 3- farmers carry- grab the two sand bags and walk down and back
Station 4- new toy- gorilla bow, use the handle of the bow as a base and then chest press
Station 5 – Ball toss- take the weighted ball bend down and using an explosive motion throw the ball from the seated squat touching the ground to as high as you can
Station 6- Bowling ball apollo ohnos- hold the bowling ball like you are about go bowling and then do a step back lunge with each leg but don’t let the ball drop… keep that up and isolated
Station 7- punching canonballs and keep them moving so they don’t explode in your hand
Station 8- another new toy- weighted mace- shovel and bury all the shit from the past year using this weighted mace, switching sides of the shoveling motion and throwing in over the right and left shoulder
Station 9- sandbag powerups- situp and then chest press and overhead reach with the sandbag till the timer goes off
Station 10- bicep curls with bands
Station 11 and 12- moseyed around the parking lot
Station 13- low squat hold
In between each station was a run down and back to keep the heartrate up. We did this circuit twice.
Also, between round one and two of the circuit we moseyed over to the bars and did 3 sets of 15 Australian Merkins with a bicep grip on the second set and we did 3 sets of calf raises with toes out, toes in and feet together.
We finished off the workout with 10 star crunch/X factors. 10 each leg. One plank ring of fire. 15- IC dying cockroaches.
COT: Reach out to an F3 brother and check in with them. Sign up to q, lots of q sheets are open.