Form > Reps

Form > Reps

QIC

Shiplap

AO

Chernobyl

PAX

• Eliot Ness
• Fogger
• Jumanji
• Kipling
• Lord Of The Dance
• Sheriff
• Shiplap
• Time Machine

Workout

Hello, I’m Shiplap and welcome

to Chernobyl!

F3 is…

·      FREE OF CHARGE

·      OPEN TO ALL MEN

·      HELD OUTDOORS

·      PEER-LED WORKOUTS

·      ENDS WITH CIRCLE OF TRUST

Disclaimer & Safety Q

 

WARM UP:

Mountain Poopers

Don Quixote’s

Rossie R, C, L with 90-degree pivot

Old man stretch

 

·      Seated Hamstring Stretch

·      Supine Piriformis Stretch with Foot on Ground

·      Gastroc Stretch with Foot at Wall

·      Single Leg Heel Raise with Counter Support

·      Prone Hip Extension

·      Supine Bridge

·      Sidelying Hip Abduction
·      Slow-motion, leg-extended sit-ups

·      Slow-motion, knees-up sit-ups

Count off

Name, Age, F3 Name

Circle of Trust: Joy is the struggle, embrace the well-match defeat.

Announcements

Coffee at Publican