(Takes from the back of a box Zohan had written an F3 workout on)
Welcome, Intro, COVID warning, disclaimer
Stretch & Take a lap
Workout: in reps of 25 with a lap following each set
50 Plank Jacks
75 American Hammers (That’s F3 lingo, it’s “Russian Twists” for us)
100 Spicolas (calf raises)
…then we added 25 LBC’s for good measure to finish it up.
Stretch and COT: Beautiful Girl, You Can Do Hard Things.
Name-o-rama & pictures! (Then CoFiA ’cause it was a first Friday!)