19 men at Folsom this morning. FNG, so disclaimer was given. Time to work!!
Warm-up:
Slaughter Starter (20 Burpees)
The Thang:
Stayed at the COT area for the first exercise. Here we would do the WOD, “Fat Amy”. Goes like this:
50 Squats
10 Burpees
40 Big Boys
10 Burpees
30 Lunges
10 Burpees
20 Merkins
10 Burpees
10 SSH
Break to give the FNG the 5 core principles of F3.
10 SSH
10 Burpees
20 Merkins
10 Burpees
30 Lunges
10 Burpees
40 Big Boys
10 Burpees
50 Squats
Mosey to the tennis courts. Everyone lined up facing the entire length of the courts. Exercise called is the Triple Nickel. Exercises used are Wolverine Burpee and Hand Release Merkins. Wolverine is when you go down for regular Burpee, but add left knee to chest then do a Merkin, right knee to chest then a Merkin, then jump up. That’s one! Start with the 5 Wolverine Burpees, run to other end, 5 Hand Release Merkins, run back. Do that for 5 rounds. This was pretty awful!!
Next line back up on sideline. Use the width of one tennis court for some 11’s. Start with 1 Mike Tyson. Bear Crawl to other side of court. 10 Imperial Walker Squat. Lunge walk back. Then 2 Mike Tyson, bear Crawl, 9 IW Squats, lunge walk. Continue until you flip the numbers and finish with 10 Mike Tyson and 1 IW Squats.
Still time left, so let’s do a quick 4 corner escalator using the entire tennis court area. First corner 10 Diamond Merkins. 2nd corner 10 Diamond Merkins, 20 Jump Lunges. 3rd corner 10 DM, 20 JL, 30 Peter Parker’s. 4th corner 10 DM, 20 JL, 30 PP, 40 CDD
With some time still left, mosey back to sideline of first tennis court. Exercise called here is Rugby Sprints. Call out an exercise, pax perform exercise until I call out go. Then it’s sprint width of 2 courts, sprint back, then walk. I called 4 different ab exercises.
Head back to COT. Still with a couple minutes to go, Slaw had a great idea. Might as well finish it off with a Slaughter Stopper!! 20 more Burpees to finish it off. Good work men!!
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