Forever Grateful

Forever Grateful

do not sue me, the school, or F3 and modify as needed, who is CPR certified and who has a cell phone

The Warm Up

Mosey to front of school

20- SSH

15- Imperial Walkers

10- Merkins

Calve Stretch

The Thang

Mosey to back of trail for some light LIGHT work– haha

alternating lights up trail 10 merkins and 10 big boy sit ups.

Grab some wall at transporter shed for arm presses-

50 air presses- single count

50 air presses left leg high

50 air presses right leg high

Mosey to back of High School – mosey to bottom of stairs for 1 burpee after each

20- Donkey Kicks

20- LBCS

20-Mike Tysons

20 -Heels to Heaven

20- Merkins

Mosey to benches- 3 sets of each but bear crawl 1/2 of island on way back to dips

25- dips at benches

30 -step ups at school

Mosey to front of school

10- derkins and run 1/2 lap

20 heels to heaven 1/2 lap

10 merkins 1/2 lap


I just wanted to stress how F3 has changed me physically and mentally and that is a credit to F3 Waxhaw family. I want to especially thank the Crest of Brairs for holding me accountable and pushing me to do what I really didn’t think I could do. I am forever grateful.

Stay safe during the Coronavirus madness..

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