F3 Waxhaw – Monday Virtual Workout

  • When:03/23/2020
  • QIC: Chicken Little


F3 Waxhaw – Monday Virtual Workout

Monday virtual Q wienke

Diccs
Warm up
Slow mosey .25 miles
Circle up -15 low slow squats , 15 imperial walkers – 10 slow merkins , 5 diamond merkins , 5 wide Merkins – calve stretch

The thang
Fine a .25 mile stretch triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees —10-bomb jacks
((At start of quarter mile 10 jump squats , halfway 5 burpees , at end 10 bomb jacks turn around rinse and repeat 4 more times))

Mosey a .25 mile
Walking lunges – 20 then 3 burpees, 10 then 3 burpee and 5 then 3 burpees — rinse repeat

Mosey .25 mile
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 5 merkins and 20 airpress
Mosey .25 mile to finish the Webb start at 6 merkins and 24 air-presses get to 10 merkins and 40 airpress

Mosey to COT and finish with ab work until
1 burpee, 4 big boys , 8 heels to heaven , 12 second elbow planks rinse repeat but add 4 other than burpee increase by 1 each round until time is done. So second round would be 2 burpees , 8 big boys, 12 heels to heaven and 16 second elbow plank ect…

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