QIC: Vanellope

PAX: Apnea, Endo, Grouper, Fudd, Vanellope

 

5 Pax arrived for our last official F3 workout until the Stay At Home Order is lifted. It was a great cool morning for a beatdown and no longer in March so for the F3Lutz guys it was a relief to not have 100 Burpees somewhere on the agenda. Flag planted, disclaimer given, and we were off…

 

Warm Up

  • SSH X21 IC
  • Inchworm X10
  • Groiners X10 IC
  • Peter Parkers X10 IC
  • SSH X20 IC

 

Mosey to Sunlake

 

-Suicide Exercises

  • 1st Pole: X25 Merkins
  • 2nd: X50 Squats
  • 3rd: X75 LBC’s
  • 4th: X100 Mountain Climbers
  • Rinse/Repeat

 

-Set of Bruce Lee

 

Mosey half way back to BB courts

 

-Set of Mucho Chesto

 

Mosey to Playground

 

-2 Minute AMRAP Pull UP’s or Rows

 

-Set of Aiken Legs

  • 20 Squats
  • 20 Jump Squats
  • 20 Lunges
  • 20 Split Jacks

Finish with 1 minute Plank

 

COT:

  • Prayers for those affected by this pandemic
  • Prayers for our 2.0’s
  • Prayers for our leader here at F3 Lutz and his family

 

Moleskin:

  • Proud to be part of F3 Lutz
  • I seen some guys who did not attend still put in there work on there own, great job
  • Great job to the Pax this morning who attended giving it 100% like always
  • Stay tuned in to Slack for more info on future workouts
  • Remember guys this is a tough time…lets stay together, supportive, and encouraging to those around you.