Hot and Heavy on 7/9 with F3’s Finest

Hot and Heavy on 7/9 with F3’s Finest

Q: Squid

In Attendance:

Abacus

Cold Cuts

O’Tannnenbaum

Joker

Slap Shot

Lobster Roll

Donkey Kong

Hugie Bear

Warm Up:

Side Straddle Hop (20)

Ski Jumps (20)

Tire Jumps (20)

Imperial Walkers (20)

Black Top Meltdown:

Line up a breast atop of the parking lot; Hold Squat (low) for long 5 count, then Long Jump, then 5 Merkins, finish with a Burpie – Repeat until the end of parking lot.

On Track:

Partner Exercise; Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track; Partner 1 holds the feet of Partner 2 (Plank Position) while Partner 2 does 25 real Sit Ups; Run to other end of the track and Flapjack (3 Rounds)

Partner Exercise: Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track for 20 Hand Slap Merkins; Run to the other end of the track and Flapjack (1 Round).

Black Top Meltdown 2:

Line up a breast atop of the parking lot; Lunge Walk until Q calls exercise (15 Right Hand Merkins; Left Hand Merkins, and 15 Diamond Merkins).

4 Minute Burn:

All start in Plank Position; First: Left Elbow to Left Knee, then Right Elbow to Right Knee, then Peter Parkers (fast pace), then Mountain Climbers; Repeat for 4 Minutes without rest (1 Round).

Into the Woods:

Start with 20 Step Ups or Jump Ups, then run a lap, then 10 Skull Crushers (2 Rounds).

Pull Up Challenge:

Partner Exercise; Partner 1 does 1 full set of three types of Pull Ups to failure (Shoulder Length Pull Ups; Knuckles Up, then Close Grip Pull Ups; Palm Up, then Hands Together Pull Ups; Knuckles Up) Partner 2 does Little Baby Crunches until Partner 1 is finished, then flapjack (1 round).

Absolutely (AB Work) Good Times:

Heels to Heaven (20)

Feet to Heaven (20)

Flutters (20)

Knee to Chest (Right; 10)

Knee to Chest (Left; 10)

Dollies (20)

Superman Crunches (20)

Side Bends (Left; 20)

Side Bends (Right; 20)

Russian Twists (20)