(Dunphy here, posting for Twitch). Backstory: the day Twitch showed up for an F3 workout, our average IQ went up 50 points. I mean he’s literally a neuroscientist, not like “haha, he’s a neuroscientist or something”. BUT, this morning, he spelled BOMBS, M-O-S-B-L?. Anyway, it was a burner and so for now on, these will be called Twitch BOMBS. Great first Q Twitch!
Warm Up
Side Straddle Hops
Forward and Reverse Arm Circles
Forward and Reverse Lunges
Imperial Walker
The Thang
BOMBS: In partners…while one partner runs to half field and back, other partner performs exercise until they complete the following 1) 100 Merkins; 2) 150 Overhead Handclaps; 3) 250 Squats; 4) 50 Burpees; 5) 200 LBCs.
Relay Bear Crawl Across length of field.
Sprint back.
Mary:
Flutter kick x 25, Dying cockroach x 15, Penguin crunch x 15, Box cutter x 15, Swimmer x 10? (Lost count due to deafening cheers reflective of exercise’s popularity Puff’s perfect form), Superman hold for 10 count.
COT
Welcome FNG Beeper King. Dunphy Q for Victory Valley on Wednesday and don’t miss Coco’s (Puff’s brother from Chapel Hill) Q for our last guest Launch Q on Saturday!