F3, Fitness, Rush-Hour

Busto di Glutei


11 PAX brought their workout clothes to work (or hurried home to change) and met YHC on the Ambassador Loop for a “sans-winkie” Q. Let’s do this.

The Warmup

– Pledge of Allegiance at the Shovel Flag
– Jog around the parking lot, painting the lines along the way, circle up for warm up
– Happy Jacks; Cotton Pickers, Crabjacks; Wide-Grip SLOW Merkins; Imperial Walkers; Wolverines (of course)
– Run to the deck, grab a pain stick

The Thang

– Lunge walk + curls for gurls to up the first ramp; 20 LBC’s
– Side lunge + pain stick on your shoulders up the second ramp; 20 Dying Cockroaches
– Backward lunge + hold your stick up the third ramp; 20 Low Slow Flutters
– Sprint with your stick up the fourth ramp + Sprint with your stick up the fifth ramp; 20 Freddie Merks
– AYG with your stick; down the stairs; return the stick to the pile
– Run to the flag, circle up for Mary


– Bay City Scissors; Sweat Angels; Boat/Canoe (for Crimson)


– Folded Arm Hang; move to the right and left
– Pigeon stretch L/R
– Achilles Stretch L/R
– Sumo Squat Stretch; slow roll up


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