Warm Up
WO
555
Pull Up Hold 5 secs
Knee Ups in Pull Up position down
Bonnie Bs
Run between sets
Decline Merkins 10
Step Ups 15
LBCs 20
Run x3 sets
11s
Merkins
Squats
Author: Capt_Stubing (Page 2 of 3)
Warm Up
Seal Jacks
Leg Stretches
MNCs
RUN with 1 Burp at every light pole till Union Rd
11s at steps behind Robinson School
Merkins and Squats
Food Lion Parking Lot- Wall Sits and Dirty Hook Ups
Step Ups and Dips
Warm Up
Seal Jacks
Leg Stretches
MNCs
Grier TRACK
Monkey Humping Burpees
Each curve 2 Burp, 10 MHs : 4 Burp, 15 MHs : 6 Burp, 20 MHs : 8 Burps 25 MHs X 2
1st Pres Church Steps 11s BUNNY HOP STEPS UP
WW1s and Shoulder Taps
Dora- Church Parking Lot-
Announcements: Site Q Changeover coming soon at Gashouse- Frisbee Tournament, F3Christmas Party, @nd F Lunch, and Christmastown 5k
Prayers: Nutria’s Family, Littlejohn Family, Byrum Family, Travel for Thanksgiving
Purple Haze and I did some stuff: Wish you would have been there.
Warm-Up
Partner Work
100 Pull Ups – One partner reps the other runs
200 Merkins – One partner reps the other runs
300 Squats- One partner reps the other runs
Prayers – F3 PAX, Family and church members
Warm Up
Route 66- Squats
4 Corners
5, 10, 15, 20, 25 Going Up in Reps
Merkins
Pull UP Bar
LBCs
Squats
Step Ups and Dips
Prayers for all PAX family and church members
This workout was planned around the Q with no upper body work as Your’s Truly decided to trip, fall, and beat myself up at the Pub The week before. Thanks for your patience and hangin with me!
Warm Up
Gravel Pickers
Seal Jacks
MNCs
LBCs
W/O
Route 66 to HH Ballpark w/ Squats
Suicides parking lot of HH BP
20 WWI OYO
Running around BR stopping middle and corners with PAX chosen ab work.
RUN BACK TO START
Prayers F3 Family Members and Friends
Warm Up
Seal Jacks 15
Heals to Heaven 15
Wide Outs 15
Cross Railroad Bridge. Bear Crawl and Lunges
DORA
100 Merkins
200 Heals to Heaven
300 Squats
50 calf raises X 3 sets
11s
Merkins-Am Hammers
Announcements
Christmas Party-F3
Prayers- Family Members & Neighbors
Warm Up
Seal Jacks 15
Mtn Climbers 15
Wide Outs 15
WO
Bear Crawl and Lunge Across Bridge
100 Merkins
200 LBCs
300 Squats
Calf Raises up stairs 50 ea x 3
11s
American Hammers
Hand Release Merkins
Warm Up
Run & Work the spokes & hub- Martha Rivers
Hub various AB Work
1 Min Work each spoke
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Squat Center then left and rt step out squat
Merkin w/ row ea arm
Wide Outs
Calf Jumps
M Night clubs
R&R