abs, arms & legs day
AO: The Bridge
When: 04/21/2023
QIC: Birdie
PAX (8): Birdie, Gasleak, Humperdinck, Mid-riff, Popper (Dan Richard), Zima, Zohan, FNG-CropTop
Warm-O-Rama:
After disclaimer & reminder about F3 5 core principles, we moseyed around the green area stop by the fountain area for Weed Picker, Wind Mills, Hillbilly, Moroccan Night Club & Motivator
The Thang:
Do ab exercise #1, then run to station 2 and do ab exercise #2,
then back to station 1 for ab exercise #1, then back to station 2 for ab exercise #2, then to station 3 to do ab exercise #3, then back to station 2 with ab exercise #2,
then back to station 1 for ab exercise #1, then to station 2 for ab exercise #2, then to station 3 for ab exercise #3, then to station 4 for ab exercise #4,
then to station 3 for ab exercise #3, then to station 2 for ab exercise #2, then to station 1 for ab exercise #1.
So this is the order 1,2,1,2,3,2,1,2,3,4,3,2,1. Then repeat for arms and legs.
Round 1 – Abs work out
- 10 BBS
- 15 Crunchy Frot
- 20 Box Cutter
- 25 Dolly
Round 2 – Arms
- 10 Annie
- 15 Diamond Mercans
- 20 Mountain Climbers
- 25 Carolina Dry Dock
Round 3 – Legs
- Calf Raises
- Copper Head Squat
- Monkey Humper
- Bonnie Blair
With a few minutes left, we moseyed back to the flag for some Mary: Gas Pumper & LBC.
COT:
HAlpha day started tonight @ 8 until Saturday morning @ 7am.
Naked-Man Moleskin:
Honor to lead this morning and welcome FNG CropTop (Mid-riff 2.0).