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F3 Black Swamp | June 16, 2024

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The Suck!

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Date(s) - 02/17/2021
5:30 am - 6:15 am

Site Q - Huckleberry


Due to the increases in the Covid-19 and local advisories we decided to bring back our virtual workouts. If you don’t feel safe meeting in person at our normal workouts participate in your yard, garage, basement or wherever you feel comfortable.


  1. Home Slice

    20 Count Quad Stretch (10 count each leg)
    15 Windmills
    15 Squats
    10 Arm Circles (5 each direction)

    Burp & Merk
    Pyramid up to 1,2,3,4,5,6,7,8,9,10
    Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5 if you’re a girl or 10 if you’re a man, pyramid all the way back down to one if you’re an F3 Man!! Hooah!

    30 seconds high knees in between
    Reps: 25, 20, 15, 10, 5 (back up if finished early)
    Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

    Flutter kicks (2 is 1)
    Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.

    Reverse Crunch
    Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs.

    Deconstructed Burpees
    Reps: 25, 20, 15, 10, 5 (back up if finished early)
    The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

    Cool Down
    10 Side Lunges (5 each side)
    10 Neck Rolls (5 each direction)
    10 Slow Bend Toe Touches
    10 Count Butterflies

    Q: Home Slice
    PAX: Jennay, Beaker, Home Slice

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