Your boy rolled up to SCK at 5:28 just in time to give the salutations and F3 liturgy. 11 hard rocks were on deck to get better together. YHC guided the wary Pax to drop point and led those virulent warriors through the following German Fitness Supermodel Spectular workout.
W.A.R.
Squat Circles
Side straddle Hops
Monkey Humpers
Single-Leg Romanian Deadlifts
Glute Bridges
Frog Bridge w/ Alternating Leg Extensions
Plank w/ Alternating Leg Raises
THANG ONE
Wall-Sit w/ Alternating Toe Touches
Wall-Sit w/ Alternating Knee Tucks to Chest
Sumo-Al Gore Mud Walk & Reverse (Really Wide Duck Walk)
Plie Sumo-Squat
THANG TWO
Bulgarian Split-Squats off Wall
Split Jumps (Mary Katherine w/o arms up)
Squat w/ Lateral Leg Raise
Reverse Lunge into Knee Drive
THANG THREE
Balls to the Wall (60 counts)
Box Squats off the Wall
Pendulum Front to Reverse Lunge
THANG FOUR
Standing Donkey Kick (Knee Tuck into Donkey Kick)
Lateral Leg Raise
(Air Raid = 5 Burpees)
Single-Leg Archer Squats off the Wall
MARY
Homer-Marge (Thursday [legs closed], Friday [half-way], Saturday [legs wide] version)
Bring Sally Up AMRAP w/ Hi-Lo Planks
Phil Conner (5 hand-release Merkins)
American-Hammer
C.O.T.
Brogo on Fridays w/ Air Ball
75 Hard Challenge
Swarm game on Jan. 14
PAX
Red Dragon, TPS, Air Ball, Foot Fairy, Weed, Black Swan, JR, Weed, Slulmlord, Wicked, All Blacks
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