Chair Exercising with coupons and laps

8 HIM gathered on this beautiful 50 degree early Feb morning and all are better for it.
DISCLAIMER – Check
PRAYER – Check
COP
20 SSH

10 TTT

10 LBAC forward, 10 Seal Claps, 10 Chinooks, 10 LBAC reverse

10 Low Slow Squats

10 Imperial walkers

THE THANG
While at the TN basketball game last week, I got to talking with a guy next to me about F3. He was intrigued of the concept but also filled me in on his chair exercises and the results he is seeing. The concept sounded like something that could be worked into a F3 workout, but with that added F3 twist.

Across the the lower ledge, 10 “chair” stations were set up for mostly ab exercises and a coupon exercise. After the “chair” exercise, the PAX went back to the middle to complete the coupon exercise listed for the station. For every 2 stations complete, a bridge or stair lap was completed. Also, had a descent sized Burpee Train roll through and tunes playing to keep us going. Stations were:

• V-Ups (20) and Plank Drags (5 each way)
• Reverse Crunch (20) and UHAUL’s (15)
• Crossovers/Scissors (20 R/L=1) and C.P.R’s (15)
• Freddie Mercury’s/Bicycle Crunch (20 R/L=1) and Curls (20)
• Step Up’s (10 each leg) and Block Burpees (5)
• Sweat Angels (25) and Lawn Mower Pull (10 each arm)
• Crunch Jacks (25) and Colt 45’s (15 each position)
• Hillbilly Walker Crunch (20 R/L=1) and Grave Diggers (10 each arm)
• American Hammers (20 R/L=1) and Overhead press (15)
• Imperial Walker Crunch (20 R/L=1) and Kettle Bell Swings (10)

MARY
20 Hello Dolly’s

20 Reverse Crunch

1 min Plank
CIRCLE OF TRUST – Check
PRAYER – Check
MOLESKIN
ANNOUNCEMENTS
Closed Saturday for Arrowhead convergence. Come to ruck workout tomorrow.