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- 13 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

Station 12- dips

Station 13- bands for legs

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 Bulgarian split squats and low squat hold.

We then made it over to bars for Australian merkins and calf raises, 3 sets of 15 of different toe positions and 3 sets of 15 Australian merkins.

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

COT: Quarterly report is tomorrow. Stay tuned to weather channels and slacks to be safe during the winter weather.  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.