AO: The Grove
When: 04/14/2025
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dauber
Introduction
Good news, no running. Bad news is 10 rounds of my version of Cocaine Bears in the parking lot.
Warm-O-Rama
- Motivators x 5
- Imperial Walkers x 10
- Good Mornings x 10
- Arm Circles x 10
- Tappy Tapps x 10
The Thang
We start each set with 10 reps of the listed exercise and decrease the reps by 1 as we got to the next line after doing the MoT down to 1 total rep. We then switched to the next round working our way back and forth the parking lot lines. We got through 8 full rounds which gave us a couple minutes for Mary doing LBC’s and Leg Raises to finish off.
- Bear Crawl/ Merkins
- Crab Walk/Big Boys
- Farmer Carry (R)/Curls
- Farmer Carry (L)/Skull Crushers
- Rifle Carry/Blockies
- Lunges/Squats
- Broad Jump/Plank Jacks (4 Count)
- Reverse Lunges/Monkey Humpers
- Bricklayers (R)/Cactus Jump Squats
- Bricklayers (L)/Overhead Press
Circle of Trust
Get comfortable with failure. If we don’t reach failure we will not grow and achieve our goals. This applies to all aspects in our lives; F3 Workouts, family life, and our jobs.
Naked Man Moleskin
Old Maid tried his best to record the entire workout but we kept him honest and made sure he did hte reps.