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- bands on lower legs for leg kicks

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- merkins

Station 12- People’s chair

Station 13- moseyed around

In between each station was a run down and back to keep the heartrate up. We did this circuit twice.

Between the two circuits we did some low squat hold lunges across the tennis court and back. Before we started Mary we did this one final time in a circular fashion.

We finished off the workout with 10 star crunch/X factors. 15 each leg. One plank ring of fire. 10- 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.