I was so thankful to see that 4 PAX had joined me this very chilly but sunny Saturday morning for some beatdown fun at the Thicket.
We warmed up with arm circles forward, arm circles backward, Michael Phelps, toy soldiers (IC), through the tunnels (IC) & jumping jacks (IC). Then we got to work on the Thang…
I borrowed this & modified it slightly from a recent F3 routine that the Q called Short Short Long. Here’s the lowdown:
We did 5 rounds of 15 reps of 3 exercises (1 abs, 1 arms & 1 legs). In each round after the abs exercise we ran a short loop, after the arms exercise we ran a short loop, then after the legs exercise we ran a longer loop. We repeated this pattern for all 5 rounds (details of the exercises for each round are in the additional photo).
We finished all 5 rounds & had more time so we did the first 3 rounds again but this time we completed 15 reps of all 3 exercises for the round then ran a short loop. We ended with some light stretching & circled up for prayers & Name-O-Rama.
Reminder: On February 29th, there will be no beatdown at the Thicket as we will all converge at the Hideout for the “She Believed She Could So She Did” 4 mile run, ruck or walk.