F3 Orlando





Monday Nov 13th at The Square

PAX: Sirtificate, Bojangles, Swift, WOPR, Survivor, Quad


10 Burpees

25 SSH

10 Split jacks

10 Bobby Hurleys

Aiken Legs:

Aiken Legs -Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Black Jack :

Find 2 lines parking lot.   Perform 1 Merkin – run to 2nd crosswalk line  – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the lines. Always adds up to 21 – BLACK JACK! 

Johnny Cash:

Any combination of Ring of Fire exercises. Circle up on your 6 for ab exercises. PAX hold plank/six while one man does reps of exercise. When he finishes the next man does reps until all in circle have done it. “It burns, burns, burns, that Ring of Fire”  (20 flutters, 20 LBCs, 20 American Hammers)