5 Brothers assembled for another edition of the Florence At-Home Workout video turned F3 Q. They endured Florence’s endless lecture about form for the duration of this workout :
F3 Disclaimers and Mission Statement
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC
THE THANG :
Mosey to workout station behind school
4 Sets of AMRAP Pull Ups/Chin Ups
Mosey back towards parking lot
3 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP
Lunges for about 100 yards until you reach YHC’s truck
Grab a cinder block or a 35 lb dumbbell for the following : 3 Sets of Bicep Curls AMRAP, 3 Sets of Thrusters AMRAP straight into 1 Set of Overhead Press AMRAP (If you’re waiting for a coupon then do LBC’s until one becomes available)
Mosey to football field
3 sprints without stopping from end zone to end zone
5 more sprints from end zone to end zone with brief breaks in between
Mosey to bench area
2 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP
2 Sets of Merkins AMRAP
Bear Crawl to the top of the hill then Mosey BTTF
Take turns sharing the 35 lb dumbbells for 2 Sets of Behind the Back one armed wrist curls on each side
DONE
Numbers, Names, YHC took us out
Announcements :
-Hardywood’s Hardest Mile this Saturday 12/30 at Rockwood Park starting at 6 am (1/4 mile Lunges, 1/4 mile Bear Crawl, 1/4 mile Broad Jump Burpees, 1/4 mile Run). The regular Rock N Roll Q will start at 7 am as usual led by DTH.
-New Year’s Day Convergence most likely at No Toll (check Slack this week)
-Grow Ruck May 3 – 5
Prayers for Big Rig’s Mom who is still dealing with health challenges. Prayers for YHC’s interview tomorrow.
NMMS : I could do this Q every day. I enjoy the full body workout with a mix of cardio and weights. Big Rig got in his usual extra credit pre-run. Broadway, Posh, Shaw-Shank and YHC enjoyed coffee at Starbucks after.
