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- 14 stations with a tabata timer
Station 1- balance board- working on stability (I forgot to set up this station)
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- bands for back muscle extensions
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- mace- curl up to press- another new toy
Station 12- leg extensions inside circular band
Stations 13- Merkins
Station 14- LBC
Station 15- Mosey around the parking lot
In between each station we did a burpee and a 20 yard down and back AYG.
Between the two circuits, we did two sets of circle low squat hold and slow steps right and left..
We finished off the workout with 15 star crunch/X factors. 10 each leg. 15- IC dying cockroaches.
COT: Please remember Grandpa Ninjas 2.0 that is in the hospital. Sign up to q, lots of q sheets are open and let me know if you want a co-q. It was a special workout today with Max-Power taking over for Yurt and thanks to all for showing up today.