Fritter Favorites
I got asked to Q Thunder. I was excited for it is a zero run workout and I didn’t have Kettlebells. It allowed us to do some rock work and create some new exercises. I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises. This set the agenda, but I did modify them. I cannot say how much having accountability in F3 makes F3 easier and enjoyable. About a year ago part of my shield lock formed without me knowing what a shield lock was. A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable. Just like this Q things are easier when you have a group of guys to depend on.
FNGs: None
Warm Up:
Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers
Grab two small rocks you can hold in each hand. Partner up and head to the Amphitheater.
The Workout:
3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is new exercise. Emeril said T Merkins. This is a modification of T Merkins with the rocks. Staring with the rocks next to you hands in a plank position go down for the push up. Do a hand release and grab the rocks. Extend your arms out to the side. Bring them back in and extend them forward, in front of your head. Bring the rocks back to their starting place. Finish the pushup. That my friends is a Fruity Peebles — New Exercise
10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side
3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater have your upper body hang over the edge. Do a big boy sit up) — New Exercise
3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC
3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies
Mary:
Staying at the amphitheater:
2 Rounds of
Homer to Marge (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps
Jog to the rock pile
Circle up for some light stretching
Announcements:
The Frosty is a coming!!! Mark your calendars December 7th
T-Claps (Recognition):
Prayer:
All pax health
All unspoken prayers