AO: Virtual
QIC: Infinity
The PAX: 2 Percent and Chief (F3 Burlington)
WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.
The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each:
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2xKnee, 2xJab-Cross (right side)
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Burpees
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2xKnee, 2xJab-Cross (left side)
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Burpees
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3xUpper-Cut, 2xJab-Cross (right side)
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Mountain Climbers, IC
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3xUpper-Cut, 2xJab-Cross (left side)
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Mountain Climbers, IC
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L+R Hook, R Upper-Cut, 2xKnee (right side)
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Bonnie Blairs
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R+L Hook, L Upper-Cut, 2xKnee (left side)
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Bonnie Blairs
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2xDuck, 2xJab, 2xUpper-Cut (right side)
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Star Jumps
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2xDuck, 2xJab, 2xUpper-Cut (left side)
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Star Jumps
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2xJab-Cross-Knee (right side)
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Peter Parker Push-Ups
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2xJab-Cross-Knee (left side)
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Peter Parker Push-Ups
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2xJab, 2xUpper-Cut, 2xKnee (right side)
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CDDs
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2xJab, 2xUpper-Cut, Knee (left side)
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CDDs
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Roundhouse Kicks (right side)
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Roundhouse Kicks (left side)
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Squat Kicks, IC
Mary: 10 Cup Checks, 10 Sweat Angels, 20 sit ups w/punch at top, 10 Nolan Ryans each side, 20 Flutter Kicks, and 10 Side Crunches (each side).
Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury. One PAX, Chief was modifying the workouts due to a shoulder injury (right arm was in a sling), but that didn’t stop him from getting a good workout.
This workout was recorded to YouTube: https://youtu.be/yOs1pqJfwbY
CoT: “Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn
