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F3 Black Swamp | June 20, 2024

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The Suck

Map Unavailable

Date/Time
Date(s) - 02/13/2021
6:30 am - 7:30 am

Site Q - Huckleberry

Categories


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.

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  1. Home Slice

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

    Thang
    PART ONE
    – Burp & Merk
    Pyramid up to 1,2,3,4,5,6,7,8,9,10
    30 seconds high knees in between
    _______________________________________________
    PART TWO
    Reps: 25, 20, 15, 10, 5 (back up if finished early)
    – Dolly
    – Flutter kicks (2 is 1)
    – Reverse Crunch
    __________________________________________
    PART THREE
    Deconstructed Burpees
    Reps: 25, 20, 15, 10, 5 (back up if finished early)

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

    Q: Ponzi
    PAX: Ponzi, Casper, Beaker

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