DATE: Tue, Apr 4, 2023
AO: Rapho Park
Q: Big Blue
PAX (10): Cholula, Chowda, Tinker, Hardcode, Patches, No Doubt, Patches, Caterpillar, Sunspot
BACKBLAST:
Warm-up: Imperial Walkers, Arm Circles, Circle Arms, Michael Phelps, 0.25mi Mosey to the playground.
The Thang: PT Pyramid – 3 exercises Pull-ups, Merkins & WWIIs
Rep counts
- Pull-ups: 1,2,3,4,5,6,7,8,9,10,9,8,7,5,3,1
- Merkins: 2,4,6,810,12,14,16,18,20,18,16,14,10,6,2
- WWIIs: 3,6,9,12,15,18,21,24,27,30,27,24,21,15,9,3 (pax could choose alt. exercises – American Hammers, Hollow Body Holds, Planks, J-Los, LBCs)
6MOM: Partner Stretches & Knee Rolls for lower back pain
Moleskin: Holy Smokes we had 10 PAX on a Tuesday morning at 0430. I love sharing the morning gloom with you all!
In order to win the day, win the morning! Whether it's at an F3 workout (preferred) or not…be intentional in the morning and record your first W before most people even roll out of the comfort of the bed. I hope that each of you has a great day and if not remember that you have a brotherhood at F3 to help you out…the 2ndF is the glue!