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F3-Cleveland | October 23, 2018

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block beatdown to stay dry

  • When: 01/11/18
  • QIC: Voulez Vous
  • The PAX: Denaro, Trunchbull, Haskell, Voulez Vous


Warm up

Long Mosey to track

Side straddle hops

Cotton Pickers

Zombie Toe touches

Windmills

Arm Circles

The Thang

¼ mile Indian Run recon

Mosey to Cinder blocks, carry to end zone

5 Yards and back Lateral Squats to Shoulder Press (starting with 5 Presses, reduce by 1 every 5 yards)

20 Yards of lunges, sprint 80 yards, mosey back

30 yards of lunges, sprint 70 yards, mosey back

40 yards of lunges, mosey 60 yards, mosey back

 

Curls (7,7,7 with Cinder Blocks), mosey 20 yards and back

20 Decline Merkins, mosey 20 yards and back

15 Cinder Block raises, mosey 20 yards and back

Repeato

 

Mosey to benches

30 Step Ups

60 Seconds of Wall Squats

20 Step Ups or Jump Ups

30 Seconds of One Leg Wall Squats

 Mosey to Voulez Vous Hill

Sprint up Hill

 Mosey to Mary

Crunchy Frogs

Homer to Marge

LBCs

Flutter Kicks

Le Mason Twist

Hello Dolly

 

Dave Kucharski

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