F3 Poker Beatdown at FreeState

AO: #FreeState

QIC: @Horshack

PAX: 5 – @Deagle, @Winston, @BlackDiamond, @CashOnly

Warm Up-

· SSH x 25 IC-

· Chinooks x 10 each way small, wide IC –

· El Capitan x 15 Each Way OYO-

· Imperial Walkers x 15 IC-

· Ozzy Osbournes x 15 IC-

· Harry Rockettes x 15 IC-

· Cherry Pickers x 15 IC-

· Mountain Climbers x 15-

· Michael Phelps x 15 IC-

· 3 Laps around the blacktop – Karaoke on the sides

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The Thang: F3 Poker x 12 sets

• 200 meter sprint OYO
• 20 x Rosalitas IC
• 30 meter Bear Crawl OYO
• 14 x Heals to Heaven IC
• 12 x Hand Clap Merkins IC
• 20 x Incline Merkins IC
• 60 seconds low plank
• 17 x Diamond Merkins IC
• 14 Alternating Side Squat IC
• JOKER: BlackDiamond’s Choice: 40 x Outlaws (10 each direction, large and small)
• 300 Meter Sprint OYO
• 20 x Monkey Humpers IC

Mary

· Floyd Mayweather Punch Planks-10 Alternating Each Side IC

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· DrWs-10 IC

· Leg Lifts-15 IC

· Pickle Pointers-15 IC

· Rodeo Flutters-4 sets of 10 IC

COT:

• Q1.3: Get Right Eat Right
• Man does not stay fit by exercise alone. Calorie burn brings increase in hunder which requires guardrails.
• Portion control with a sense of balance is the key. Part of bricklaying
• Strict rules usually don’t work – its the commitment to stay within a range: daily calorie count, daily weigh-in, and daily measurement around the thickest part of the torso are suggested guardrails.
• Usually requires accountability – while some are able to maintain their desired range without accountability, most are not