The Boomin System

AO
Olympus

QIC
Ba da Boom

The PAX
Highlander, Hightower, Nano, Dunder, Glee, and Mule

Warmups
SSH Arm Circles WMH Cherry Pickers Hillbillies Imperial Walkers Mountain Climbers Calf/Hip Stretches

The Thang
Timer: 20 Bonnie Blares followed by stair run- reach the top: 5 burpees, run back down. Stations included: 2 Pax sparring with boxing pads (gloves optional), followed by overhead arm presses, lunges, arm curls and suicides. Rest with 10 merkins and repeat. But changed suicides to bear crawl, overhead arm press to tricep pulls and arm curls to chest pulls.

Al Gores with 2 rounds of 4x4s includes 4 merkins and 4 mountain climbers (applying 3 count for each one)

Mary
Stairway to heaven, banana rocker (not sure if I got the name right but it’s harder than it sounds), flutter kicks, row-boats , big boy sit-ups, and oblique sit-ups

CoT
Pay attention to the little things. Help a neighbor in need and make a difference in your community. We are grateful for the opportunity of fellowship and the support system that F3 has provides us. Let it fuel your day.

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