10/02/2023 - the_mud_room - Altered F3
AO: The M.U.D room
When: 10/02/2023
QIC: Tex
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Buzz, Miyagi, Thriller, Titanium, Flip Flops, Tex
BackBlast:
I used an F3 Workout Generator and altered it to suit my tastes and abilities. 🙂
This is the one I used: https://yourfullstack.com/f3/wo_builder.php
Here’s what we did! It was challenging but not too hard for our group.
Warm Up
Michael Phelps
Imperial Walker
Arm Circles – forward
Arm Circles – backward
Lap the green
Round 1 – 45 on; 15 off
Imperial Squats
Hook punches alternating
Hand Release Merkins
Bonnie Blairs/backward lunges
Jump Squats – high or low impact
Gas pumpers
Raggedy Anns
Squats – PAX choice
Lunges – static – switch halfway
Burpees
Mountain Climbers
Chair pose
Round 2
Hook punches alternating
Bonnie Blairs or backward lunges
Imperial Squats
Plank Jacks
Gas pumpers
Hand Release Merkins
Russian Twists
Walking Lunges
Lunges – static – switch halfway
Chest flys
Raggedy Anns
Burpees
Mountain Climbers
Abs
Ankle biters
Russian Twist
Reverse crunches
V-ups
