F3 Boston

Q: Booster

10-15-2024

Warm Up:
Mosey around to the stadium.
15X Jumping jacks
15X Arm circles
15X Circle arms
15X High knees
15X Alternate cross stretch

Play ground:
7X pull up+ push up+ squat jump
6X pull up+ push up+ squat jump
…
1X pull up+ push up+ squat jump

Parking lot:
50 meters bear crawl
50 meters forward lunges
50 meters crab crawl
50 meters forward lunges

25 x 2 up&down stairs

15XPlank jacks
15X Up and down plank
15X Flutter Kicks,
15X Toe taps
15X Mountain Climbers
15X Side plank, pull leg left
15X Side plank, pull leg right

COT

Q: Jello

9 ITG

Warmorama:
Windmills
Arm circles forward and back
T claps
High Knees

Thang:
Partners alternate to complete the following exercises:
25 blockees
50 burpees
75 Cindy swings
100 merkins
125 Big boy situps with Cindy
150 Curls
175 Overhead Presses
While 1 partner works, partner 2 runs to the playground to complete 5 pull ups, 10 dips, and 10 squats in a rotating fashion.

Counterama, Namorama, CoT

Announcements:
Bookclub: complete Part1
BB is looking into an F2 community service event (TBA)

Somehow, I felt stronger and more energetic after the beatdown today. Thank you, men, for turning work into play.