Instructions before visiting Earth

Instructions before visiting Earth

QIC

JCS

AO

The Combine

PAX

• Beaver
• JCS
• Malört
• Nelly
• Papa Smurf
• Rossy
• Sheriff
• SpitValve

Workout

Warm-o-rama
SSH, IW, DQ, Rossy w/ twist, DP, AV, SC, OH, WM, GB
Thang
Circuit:
Plank Shoulder Taps – 20 (2 is 1)
Isometric Lunge – :30/leg
American Hammers – 20 (4 is 1)
Lunge Matrix – 5/leg
Mike Tysons – 20
Eccentric SL Squat – 8/leg
Lap around bank
(3 times)
Mary
No time
COT
The Combine is more than just exercise for the body. It’s exercise for the brain and spirit. So it can feel a little more complicated to plan for. I’m grateful for the support of F3 brothers who responded to my questions about my planned Q.