F3 Boot Camp Workout – Thursday March 3, 2022 – F3 Blast Furnace

Conditions :  43 degrees F, and had just rained the night before, a bit windy, but nice compared the weather we have had recently

Q : Spike

Beatdown  : 6 PAX, including Al Borland from F3 Orlando! 

DISCLAIMER :  Was given, and a hearty AYE from the men as we circled up.

Warmup :  

1. 10x SSHs – IC
2. 10x arm circles – IC
3. 10x circle arms – IC
   
4. 10x chinooks – IC
5. 10x – sprinkler’s IC
6. 10x – grass pickers IC
7. Plank Position – push down on toes (heels to ground) stretch
8. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds with hands in the air
9. 10x Plank Jacks IC

Mosey about 3/4 of the way around the park to the corner on 2nd avenue.

The Thang :  Burpee Ladder
At each corner of the park,  you start with the exercises from the previous round, add more.
Mosey to the next corner.
Easy as pie, right?

5 burpees
5 burpees + 10 merkins
5 burpees + 10 merkins + 15 amer hammers
5 burpees + 10 merkins + 15 amer hammers + 20 lunges
5 burpees + 10 merkins + 15 amer hammers + 20 lunges + 25 mtn climbers
5 burpees + 10 merkins + 15 amer hammers + 20 lunges + 25 mtn climbers + 30 sec plank
5 burpees + 10 merkins + 15 amer hammers + 20 lunges + 25 mtn climbers + 30 sec plank + 35 LBCs

Last corner : finished with some 6MOM including :
10x flutter kicks IC
10x hello dolly IC
10x rosalita IC
10x freddy mercury IC

Unfortunately we didn’t get to the 40 SSH’s, 45 big boi situps or 50 squats, although I don’t think anyone was complaining.  Over 1.5 miles total.

COUNT-O-RAMA : 6.
NAME-O-RAMA
Announcements / Prayer Requests – including all the stuff going on in our world.  Prayers for someone travelling to Disney on a Cruise the next day, and for Al Borland travelling up to Scranton for work.

Coffeeteria on-site with some great chatter!