8/7/2021 – Power Hour

AO: Lava Field

QIC: Danish

PAX: Lumbergh, Samurai, Slash

Conditions

60 something degrees when we started but man, was it sweaty.

Warm up

400m mosey

SSH x 25

Imperial Walkers X x 15

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

Each exercise takes 1 minute. Do 3 sets of:

• Mike Tysons
• X Lunge
• Merkins
• Flutter Jacks
• Bonnie Blairs
• High Plank
• Frozen Freddie Mercury’s
• Burpees
• Mountain Climbers
• Squat Steps
• Merkins
• Swimmers
• Reverse Plank hold
• Squat touch down jumps
• Heel touches

COT

I shared my experience of having travelled to 5 different AOs and how it differed from ours. I was happy to share that our rigor and discipline in keeping the core values and set up of F3 is working to create more HIMs in our community.