Just A Workout

Backblast by Thunder. Workout on Mon 9/13/21.

Conditions: clear skies, 70 degrees

Location: West Windsor Community Park,

6 PAX: Aviator, Photo Finish, Dick Clark, Cumulus, Turbo, Thunder (Q),

Disclaimer: Modify as necessary. Not a professional. Suggestions only. Don’t sue anyone. Aye

Dick Clark shared his experiences from the Blue Ridged Relay as well as the team’s foresight in booking enough accommodation for 2-3 teams next year. Congratulations to all the F3 PA / NJ Rising Team!

Stretch: Arm circle/circle arms, elbow above head, groin & hamstring stretch, Motivators (8 count)

Work-Out:      

  • Round 1: 15 count of Dips, Wide leg squats, American hammers, Burpees, wide leg sit-ups, Flutters, Merkins and run 1 lap of the upper car park
  • Round 2: 14 count of Dips, Wide leg squats, American hammers, Running Squats, wide leg sit-ups, Flutters, Merkins and run 1 lap of the upper car park
  • Round 3: 13 count of Dips, Wide leg squats, American hammers, Running Squats, wide leg sit-ups, Flutters, Merkins and run 1 lap of the upper car park
  • Round 4: 12 count of Dips, Wide leg squats, American hammers, Burpees, wide leg sit-ups, Flutters, Merkins and run 1 lap of the upper car park
  • Round 5: 10 count of Dips, Wide leg squats, American hammers, Running Squats, wide leg sit-ups, Flutters, Merkins and run 1 lap of the upper car park

COT: Monday morning work-out welcomed back Photo Finish, who shared his insights on his fight against COVID   

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