AO: Three Rivers
When: 12/27/2022
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Norm
Introduction
- On a cold snow packed morning, why not have everyone “play” in the snow. It was a crisp clear morning, but stargazing was not on the agenda. We took it to the field for a four station burner.
Warm-O-Rama
Motivators from 6
Calf stretches
Tappy Taps
Goofballs
Wille Mays Hayes
Romanian Deadlifts
Squat jumps
The Thang
We took our workout to the snow covered soccer field for a four station burner. We completed each set of exercises in cadence them moseyed to the next station. Once we completed all four we ran a lap around the perimeter and started again!
Station 1 – Chest/Shoulders
25 – Chest Press
20 – Merkins
25 – Chest Press
20 – Merkins
20 Shoulder Press
Station 2 – Legs
20 – Lunges per leg
20 – Squat Jumps
20 – Coupon Squats
10 – Thrusters
Station 3 – Back/Biceps
20 – Coupon Swings
20 – 1 arm row / per arm
20 – Bent Over Rows
25 – Curls
Station 4 – Abs
20 – Big Boys
40 – LBCs
40 – Shoulder Taps
20 – Flutterkicks
20 – Imperial Walkers
Run Lap
Repeat
Circle of Trust
Circle of trust focused on motivation and positive reinforcement. Encouragement and gratitude are needed in F3 to help people make progress, but don’t forget to apply that same motivation and praise at work, home, with friends, and with your significant other. Always try to lift others up to help them succeed and to show appreciation for what they have done for you. Stronger together!
Naked Man Moleskin
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