Today we continue with Geek Week celebrating my 55th BDay and 2 year Anniversary in F3. 17 endured chest and biceps plus a few walkers. When all was said and done, including all exercises, we did 174 merkins and 80 rock curls. Way to go men!
Warm up
- Good morning
- Fazio arm circles, overhead clap, seal clap
- 10 CFM Merkins
- 5+5+2 Burpees
Thang 1 – Ladder work
- Starting point – 10 Merkins
- 1st light- 10 Hand release merkins
- 2nd light- 10 Big rock Curls
- 3rd light- 10 Small rocks side curls
- 4th light- 10 Small rocks chest flies
- 5th light- 10 Inchworm merkins
Thang 2 – 5s on the hill
- Top – Inchworm merkins
- Bottom – Big rock curls
Thang 3 – Court work
- 5 Merkins
- Bear crawl
- 5 merkins
- Crawl bear
Thang 4 – Have a nice day