Archives: Lumber Jack 20 – F3 Style

  • When:¬†20180127
  • QIC:¬†Sunshine
  • The PAX: Deflator, McGruff, Scully, Cowboy, Free Fall, Screen Door, Space Monkey, Mentos, Funny Car, FNG (Suds), Dreamliner, 3 For 1, Bachelor Pad
  • Warmarama (7 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 1 Burpee
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 2 Burpees
    • 15 Imperial Walkers (4-Count, IC)
    • 3 Burpees
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 4 Burpees
    • 10 A bagoda(4-Count, IC)
    • 5 Burpees
    • 10 Air Squats (4-Count, IC)
    • 4 Burpees
    • 20 Merkins (IC)
    • 3 Burpees
    • 20 flutter kicks (4-Count, IC)
    • 2 Burpees
    • 20 Big Boy Sit-ups
    • 1 Burpee.

    Workout #1 (45 min AMRAP)

    Working as partners, complete the following movements:

    20 KBS – 35#

    20 Big Boy Sit-ups – 25# plates

    20 Carolina Dry Docs

    20 Lunges

    20 Merkins – Hand clap

    20 sand Bag Squats

    10 70# Atlas Stones (5 per partner

    1 lap around the parking lot after each movement. 5 Burpee penalty for dropping lady Glitter Sparkle.

    F3 Hampton Roads