Wednesday, December 11
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

12 Days of F3

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WARM-A-RAMA

20 SSH cadence, 10 TTT cadence, Arms circles forward 10 cadence and reverse 10 cadence, Imperial Walkers 10 cadence, 20 Squats cadence. 

THE THANG

On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). 

On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX also perform one body count burpee PAX then run between 50-100 yards). 

Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set. 

1 Body Count burpee

2 Big Boy Sit-ups

3 Merkins cadence

4 Hello Dollies cadence

5 Burpees

6 Monkey Humpers cadence 

7 Carolina Dry Docks cadence

8 Iron Mikes

9 Freddy Mercuries cadence

10 Squats cadence

11 American Hammers cadence 

12 Side Straddle Hops cadence

Run around the parking lot

12 reps of the following exercises all in cadence except Big Boy Sit-ups: 

Big Boy Sit-Ups

Merkins

Hello Dollies

Monkey Humpers

Carolina Dry Docks

Iron Mikes

Freddy Mercuries

Squats 

American Hammers

Side Straddle Hop

Total of 144 Squats 

COT – Namearama and Countarama 

Funny car shared the following quotes from “It’s A Wonderful Life”

“Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”

“Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”

“Remember, George: no man is a failure who has friends.”

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