F3 Nov 23

4:30

Cat Burpee  to Start

5 Sun Up to sundown

5 Sundown to Sunup

5 Burpees

4:33

Run to Other Pavillion

4:34

Low Plank 45 Sec

Low Side plank 45 Sec

Low Other side plank 1 min

1 Min Pickle Pointer Hold

10X Opposite Hand Raise Superman

4:39

Run to other Pavillion

4:40

10X Block Curls in Cadence

21X Dips

9X Step Up Right

11X Step Up Left

10X Block American Hammers

14X Block Press in Cadence

10X WW2

4:47

Run back to Pavillion

4:48

High Plank 1 min

Side Plank 1 min

Side Plank 1 min

10X Pickle Pointers Plus!! (Pickle Pointer 3 count lifting alternating Legs)

10X Super Mans (3 Second Holds on Count)

10X JLO

4:55

Run back to the main Pavillion

4:56

10X Block Curls in Cadence

21X Dips

10X Step Up Right

10X Step Up Left

10X Block American Hammers

10X Block Press in Cadence

10X WW3 OYO

5:03

Run back to other Pavillion

5:04

10X High Plank Extensions

30 Second Hold

10X WW1

10X Side plank Leg Raises

10X Other Side Plank Leg Raises

10X WW1

Pickle Pointer Plus

10X WW1

10X JLO

5:15

Back to pavilion and finish with a Cat Burpee Worm

10X Penalty Burpess OYO

Prayers:

Buyan’s Father Health (Cardio)

Bynyan’s Cousin -Praise for Sober 2 weeks and prayers for moving forward

Thanks for following my lead and I hope you feel it in your core throughout the day!