Started with the disclaimer:
- I am not a professional
- You are exercising at your own risk
- You are responsible for your own well being
- You are here voluntarily and understand that the workout is free
- Know your limits and modify
Warm Up
- Windmills x15 IC
- LBAC Forward x15 IC
- LBAC Reverse x15 IC
- Jeff Imperials x15 IC
- Side Straddle Hops x25 IC
- Little Baby Crunches x20 IC
The Thang
Mosey to Wesley UMC and a lap around the church
Carried tables, chairs, and cases of water bottles and helped @warpig setup for the WAEL Color Run
Alphabet Soup
- A = American Hammers x10 IC
- B = Burpees x10 OYO
- C = Carolina Dry Docks x15 OYO (Merkin with butt in air)
- D = Dolly x20 IC
- E = Empty Wheelbarrow
- F = Flutter Kicks x20 IC
- G = Goofballs x20 IC
- H = Hand Release Merkins x15 OYO
- I = Imperial Walkers x15 IC
- J = Jump Ups x25 OYO
- K = Kicks x20 OYO
- L = Little Baby Crunches x15 IC
- M = Merkins x15 IC
- N = Never Cross Dolly x20 OYO
- O = Outlaws x10 each way IC
- P = Plank Jacks x15 IC
- Q = Quick feet (running in place) OR Quick 10 count…
- R = Rosalitas x20 OYO
- S = Sumo Squats x20 OYO
- T = Tempo Merkins x10 IC
- U = Up Downs x15 (Q calls down)
- V = Van Goghdas x 15 OYO (On your 6, leg spread. Sit up while reaching as high as possible with one hand. Once the peak is reached, lower hand reaching forward and crossing over to touch opposite foot, reverso motion back down. Flip-flop and repeato other side.)
- W = Wide Armed Merkins x10 OYO
- X = X-Cross Sit Up x15 IC (lay on 6, feet and hands extended like an X, R hand L foot, L hand R foot, both feet both hands)
- Y = Why do we do F3?
- Z = Zombie Walk
Closed with announcements and prayer
F3 St. Simons 