F3 Nation Saturday Workout - 1 Hour Park Tour
Pre- Blast
🏟️ PRE-BLAST : 1 Hour Park Tour 🏟️
Date: xxxx
Time: 6:30AM SHARP!
Where: xxx
Ready for an adventure? Join us this Saturday for a workout that’s part park tour, part fitness challenge, and all fun! We’ll be running, climbing, and other general Tom-foolery designed to test your limits and keep you on your toes.
What to Expect:
• Warm-Up: Classic moves to get us going.
• Hill Challenges: Sprints and climbs with a twist.
• Circuit Fun: A mix of strength and cardio exercises.
• Surprise Run: A fun run with unexpected stops for quick exercises.
• Cool Down: Stretching to wrap things up.
Come Prepared:
💧Hydrate = Yes
🎟️ Coupons = No
🫤 Mumblechatter = Yes
🔥🔥HC below 🔥🔥
Workout
Warm-Up (10 minutes)
Side Straddle Hops: 20 IC (In Cadence)
Windmills: 15 IC
Imperial Walkers: 20 IC
Mountain Climbers: 20 IC
Merkins (Push-ups): 15 IC
The Thang (45 minutes)
Part 1: Hill Repeats (15 minutes)
Sprint up the hill: Jog down (Repeat 5 times)
At the top of the hill each time:
Round 1: 10 Burpees
Round 2: 20 Squats
Round 3: 30 LBCs (Little Baby Crunches)
Round 4: 40 Flutter Kicks
Round 5: 50 Merkins
Part 2: Circuit Training (15 minutes)
Set up a circuit with the following stations:
Station 1: 20 Jump Squats
Station 2: 15 Pull-Ups (use a sturdy tree branch or playground equipment)
Station 3: 20 Dips (use a bench or picnic table)
Station 4: 15 Derkins (Decline Merkins using a bench or step)
Station 5: 30 Plank Jacks
Perform each station for 1 minute, with a 30-second transition time. Repeat the circuit twice.
Part 3: Indian Run with a Twist (15 minutes)
Indigenous People Run around the park (PAX run in a single-file line, last man sprints to the front, and then the next last man does the same)
Every 5 minutes, call out an exercise for the PAX to do for 1 minute:
1st Stop: 20 Lunges (10 each leg)
2nd Stop: 20 Diamond Merkins
3rd Stop: 20 Carolina Dry Docks
Cool Down (5 minutes)
Static Stretching: Hold each stretch for 30 seconds
Hamstring Stretch
Quad Stretch
Shoulder Stretch
Tricep Stretch
Announcements
COT
Name-o-rama
Picture by the flag