Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up!
Disclaimer
Mosey forward, Karioke left, Mosey backwards, Karioke right back to start
Warmup: in cadence
20 SSHs
20 Imperial Walkers
20 Squats
Stretch
Mosey to Heartbreak Hill
Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
Mosey to one side of the Railings on the sidewalk
11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise; climb over one railing and then under the second railing to reach the other side; Next time, Under one railing and over the next. Next time, over both railings and under both railings. Repeat
Mosey to outdoor basketball Court in back of school
4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:
5 Burpees
10 Lunges
15 IWs
20 Merkins
25 Plank Jacks
30 Squats
Mosey to benches in front of Quioccasin;
10 Dips
10 Bulgarian Split Squats right leg
10 Derkins
10 Bulgarian Split Squats left leg
3x in cadence
Mosey to shovel flag for
20 Heels to Heaven in cadence
60-count 6-inch leg lift
Announcements:
April 22: Saturday: Whitesnake’s Bluegrass Festival this Saturday: 11am to 8pm: at American Legion Post 354, Midlothian, Virginia; Parking at James River High School (3700 James River Rd.). See https://rvabluegrassjam.com/
Or go to 2nd F fellowship on Slack, April 8.
May 6: Saturday: CSAUP: See GomerPyle on Slack, 1st F Fitness for more information.
Take out by YHC
