F3NWA 1st Convergence Beatdown Menu 06/08/2019

Here is the planned menu:

Warmorama – 10 minutes which includes mumblechatter and waiting on the 6. (Huckleberry and Yazoo)

Session 1 – Yazoo – 12 minutes
Session 2 – PETA – 12 minutes
Session 3 – Major Pain – 12 minutes
Session 4 and 6MoM – Huckleberry – 14 minutes

Warmorama:

Short mosey
Weed Pickers
Little Arm Circles (LAC) & Big Arm Circles (BAC)
Windmills (hands raised high, touch opposite toe)
Al Gores
SSH

Mosey to football field

The Thang:

Yazoo:
11’s doing merkins and squats using alternating bear crawl and lunges to do the back and forth

PETA:
Rocky Balboas x 75
Mosey to Dips locationCurb or Stadium Dips 3 x 25 dips

Mosey back to football field

Major Pain:
400 meter buy in
21-15-9: Burpees, Mountain climbers, Sit-ups
400 meter buy out

Huckleberry:
The William Wallace routine (5 Freddie Mercurys in the middle)

Mosey to flag

6MoM if time permits:
American Hammer
WW1 Situp (hands above head)
Flutter Kicks
Alabama Prom Dates
Protractor: hold at 10, 30, 45, 90
Planks

https://f3nation.com/exercises/

Leave a Reply

Close Menu
Do NOT follow this link or you will be banned from the site!