4 cool cats emerged from the Gloom for a cardio attack bootcamp that had us burning more calories than ever(YHC burned 712) with a 4 corner routine that had us gasping for air! We had lots of chuckles during Warmarama this morning as we reminisced about Wildwood and had some deja vu as Choo Choo word salads the name of a series by adding in a film name. Here’s the stuff!
Warmarama!
Mosey to the west octagon for Arm Circles, DQ’s, Helicopters, Leg Strechers, Roscoe’s Wife, American Hammers. Mosey to the east octagon and circle back to the strangers lot for COP1.
4 Corners – Prosti Style
- 10 Burpees
- 20 Jump Squats
- 30 2 ct Mountain Climbers
- 40 SSH’s
Mosey to the cars to drop our hoodies and continue mosey to the diamonds for 10 Florence bootcamp style merkins(if anybody messes up, we start over. No one messes up). Mosey on to the coupon stash for COP 2 where we partner up for the remainder of the beatdown.
COP 2 – PAX 1 walks doing coupon curls while PAX 2 lunge walks, keep rotating until reaching the football field.
COP 3 – PAX 1 bear crawl coupon pull throughs from goal line, PAX 2 sprints to opposite goal line and back to switch up. COP ends once the coupon crosses the goal line.
COP 4 – PAX 1 coupon rifle carry shuffle while PAX 2 does 5 Merkins and chases after partner to switch until reaching the coupon stash. Sprint back to the SF. Props to Yukon he crushed it this morning especially on the sprint back to the shovel flags.
CoT – Numbers and Namerama!
YHC had to get to Sharktooths first basketball practice.
I appreciate all you men who come out to F3! I really enjoy putting these workouts together and fellowshipping with you all. Thanks for coming out and keeping this F3 thang going with us! Love you guys!
