F3 Orlando





Dec 13, 2017 at The Square:

PAX: Quad, Row Boat, WOPR, Sirtificate

Many new exercises introduced at the square today. Everyone showed up chilly but warmed up quickly after our stroll down route 66. Crowd favorite was the Squerkin.

25 SSH

25 freddy mercurys

25 Hillbillys

20 lunges ( 10 each leg)

5 SSH 2 Burps (repeat)

The Thang:

Route 66

Each stop light we will do 1 burpee at the first 2 at second etc…

PAX will go out 11 street lights. On way back we will do squats


Two man teams. First man in merkin position with second man behind holding first mans legs at his waist. First man does one merkin with his legs elevated. Second man performs one squat using the body weight of the first mans legs. Begin again for # of reps called by Q.

20 Scorpion Dry docks

Dry docks with one leg

Nipple scraper Merkin

(Also called a Half Moon push up.) With hands on a curb & butts high, drop knees down and to one side. Lower one nipple until it touches the curb, twist your body in the low plank position until the other nipple comes to the curb, and then press up. That is one rep. Reverse the motion.

Mary (X’s, O,s, Protractor, Yoga reps)

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