4 Fitness Enthusiasts came to Bermuda to learn the Florence At-Home Workout. VHS Tape footage showed the following :
Mosey to workout station behind school
Disclaimers and F3 Mission Statement
Warmarama : 10 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC
THE FLORENCE AT-HOME WORKOUT :
4 Sets of Pull Ups AMRAP until Failure. Switch Grip in between sets
Mosey to pavement for 3 Sets of One Legged LBC’s AMRAP until Failure
Walking Lunges for about 75 yards until you reach Florence’s truck
Grab a coupon for the following : 2 Sets of Bicep Curls AMRAP, 2 Sets of Thrusters AMRAP then straight into 2 Sets of Overhead Press AMRAP.
Mosey to football field
Four 100 yard sprints without stopping (when you reach the opposite goal line, you immediately turn around and sprint back)
Four 100 yard sprints with brief breaks in between sprints
Mosey to benches for 40 Dips
Mosey to grass hill for Front Facing Crab Walk uphill one time then mosey back down and do one set of Crawl Bear up the hill to the top
Mosey to Flag, Do 2 Sets of Merkins AMRAP then 2 Sets of LBC’s AMRAP
Mosey to gazebo for 2 Sets of Incline Merkins AMRAP
Mosey to Florence’s truck, grab a coupon and do 4 Sets of Bent Over Lawnmower Pulls AMRAP
Mosey to workout station behind school for 2 Sets of Jerkins AMRAP
Mosey BTTF for 1 minute of Calf Raises
DONE
Numbers, Names, YHC took us out
Prayer Requests :
-Healing for Big Rig’s mom to be able to travel and be more active
-Healing for State Farm’s dog George who is recovery from intensive surgery after getting into it with a porcupine
-Prayers Florence’s college transcripts show up in the mail today to bring them to interview tomorrow
NMMS : This was a longer version of what I do at home on off-days when I’m not posting at F3. Figured I’d share with the group. Everyone loved the sprints without stopping part….hehe