Shake Your Body Down

Shake Your Body Down

QIC

Bronco

AO

The Den

PAX

• Bergundy
• Bronco
• Chalmers
• Deliverance
• Ghost
• Iron Sheik
• Jumanji
• Lord Of The Dance
• Shiplap
• Slider
• Strategery
• Styrofoam

Workout

WARM: SSH slide, Hillbilly Walkers, Daisy Cutters, Windmills, Grady Corns, Washing Machines

THANG 1: Even Cooper (w/partners) 10 burpees, 10 Squats, 10 Merkins, 10 Big Boys then lap around track – repeat at 8, 6, 4, 2 reps

THANG 2: Dance Floor – Let’s Dance and Shout – burpee; Shake your body down to the ground = high knees; Otherwise – squats, SSHs, Imperial Walkers, Hillbilly Walkers

THANG 3: a)Stand by your man – P1 merkins and P2 air squats 4 count (5 reps); switch each 10 merkins up to 100 as a pair; b)Stand by your man – boats and air squats up to 100

FINISH: Balls to the wall + Wall sits – 3 sets of 30 seconds each

MARY:

Merkin Jax (4:1 Plank Jax: Merkins up to 12:3 and back down)

Troll Rolls

COT: One thing that I learned about F3 is that it is designed to development leadership. Each F has an opportunity for leadership and we get what we put in back and then some. Keep coming back and challenging yourself to develop as a leader – and bring others in too.