Pride Rock (Pacesetter Park)

1. 

   Tom Russell says:

   June 30, 2023 at 3:59 pm

   F3 Workout 6/28/23
   Q – Bagels
   Pax – B-Rad, Fat Thor, Gulliver, Goose, Bagels

   • Principles of all F3 Workouts
   o Free
   o Outdoor
   o Open to all men
   o Peer led in rotating fashion
   o COT at end

   • Warmup
   o Side straddle hop x20
   o Arm Circles
   • Today’s theme – ACLR – arms, core, legs, run at 4 stations
    
   • Station 1
   o Arms – Merkins x20
   o Core – LBC x50
   o Legs – Donkey Kick x15
   o Arms – Tricep dips on curb x20
   o Core – Klinger Kick x20 (2 is 1)
   o Legs – Mountain Climber x20 (2 is 1)
   o Running – To playground, then to station 2
    
   • Station 2
   o Arms – Diamond Merkins x20
   o Core – Plank count to 30
   o Legs – Squat x20
   o Arms – Air Press x75
   o Core – Toe touch x20 (2 is 1)
   o Legs – Jump onto curb and back down x20
   o Running – To playground, then to station 3
    
   • Station 3
   o Arms – Incline Merkins x20
   o Core – Big Boy Situps x25
   o Legs – Lunge x15 (2 is 1)
   o Arms – Tricep dips on curb x20
   o Core – Plank jack shoulder tap x10 (2 count)
   o Legs – Burpee x5
   o Running – To playground, then to station 4
    
   • Station 4
   o Arms – Decline merkins x20
   o Core – American hammer x30
   o Legs – Calf raises on curb x20
   o Arms – Air Press x75
   o Core – Freddie Mercury x20 (2 is 1)
   o Legs – Squat x20
   o Running – To playground, then to station 1

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