Spartacus!!!!
FNGs: None Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH. The Workout: Spartacus 1.0 x 2 rounds.Β Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30# 45 […]
Entries by Pumpkin Spice
Knockout with Pain Stations
FNGs: None Warm Up: lap, good morning, arm circles/seal clap/overhead clap, Imperial Walkers, Hillbillies, WMH. The Workout: Rock Work: Sets of 10 in cadence, rotate to your left. Three rounds […]
Last Day 75Hard
FNGs: None Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations The Workout: Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second […]
Shoulders and Arms
FNGs: None Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings The Workout: Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total […]
Soggy GP
FNGs: None Warm Up: SSH, Hillbillies, imperial walkers, good mornings, WMH, daisy pickers. Β The Workout: Grab a coupon (15-35lb weight plate) Curls, Triceps, Shoulder Press, Rows, Wonder Bra, Bus Driver, […]
Reduce Belly Fat
Friday February 3, 2023 – sorry forgot to post last week. FNGs: None Warm Up: Lap, SSH, Spinal Rotations, Good Morning The Workout: I read this article on best Kettlebell […]
What is the mission of F3?
FNGs: None Tunes provided by Spotify “Classic Rock Workout” channel. Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could […]
Barbells, kettlebells and maces, oh my!
FNGs: None Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, […]
Fear the Pumpkin
FNGs: None Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH The Workout: Circuit 1: 10 count in cadence, rotate to your left after each exercise.Β 2 large […]