5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:
Warm Up:
- side straddle hops – 20 in cadence
- wind mills – 10 in cadence
- plank jacks – 20 in cadence
- arm circles – 10 forward, 10 backward in cadence
The Thang:
Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle
- 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
- 200 squats with the block
- 300 curls with the block
Cool down lap around the circle
Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle
- 100 standing overhead press with the block
- 200 side ab raises with the block (rotate side each time)
- 300 bent over rows with the block
Cool down lap around the circle. Then:
- Dips on the big concrete circles – 20 in cadence
- 8 count body builders – 10 on your own
Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.
