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, Manafort Goodmornings
The THANG- 12 stations with a tabata timer
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- 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
In between each station we did a low squat hold for 10 seconds and then rotated on to the next station.
Between the two circuits, we partnered up and did 2 sets of 3 burpees and then AYG for 20 yards and back and then rotated to Australian merkins until the person returned.
We finished off the workout with 15 star crunch/X factors. 15 each leg. One plank ring of fire. 15- IC dying cockroaches.
COT: YHC is particularly having a tough time recently with a F3 guy and I am hoping that we will figure out a way to work together despite our differences, my plea and prayer for all of us is to forgive each other and give each other grace and continue to be a part of something bigger than the individual. Sign up to q, lots of q sheets are open and let me know if you want a co-q.