Props to our F3 Bros for inspiring this Q!
WARM-UP:
WHAMO Lunge Walks With a Twist / Sprints / (5x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges (with a twist) to the Frisbee. When all the PAX get to the Frisbee another person throws it and you do it all over again. Rinse and repeat 5X….Get to the HILL…
Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down. Run back up the hill and do 2 burpees. Rinse and repeat to 5 burpees.
THE THANG:
Run (mosey) to Stop 1
Mtn climbers IC (In Cadence) 4ct x25
Run (mosey) to Stop 2
2 rounds
10 Squat Jumps
10 Froggers
10 Single Leg Deadlifts (R)
10 Single Leg Deadlifts (L)
Run (mosey) to Stop 3
2 rounds
10 Big Girl Sit-Ups
10 Tick Tocks
10 Peter Parkers
10 Beast Plank to Plank Step-Outs
Run (mosey) to Stop 4
2 rounds
10 Bicep Curls
10 Tri Extensions
10 Dry Docks
10 Shoulder Press
Inspiration: We listened to the song Beautiful Things by Gungor and were inspired throughout the workout with an incredible playlist about Motherhood:
FiA Knoxville 