The PAX: @Dial-tone, @Hoff, @Rikers, @Refueler, @Scranton, @Pre, @Nolan, @WaterHammer, @CrotchRocket, @Gigawatt
WarmUp: SSH IC, Michael Phelps IC, L/R Tricep Stretch Across Chest OYO, Neck Rolls OYO, Cherry Pickers IC, L/R Lunges OYO, Downward Dog Calf Stretches, Cobra Kai
The Thang: Mosey with lots of partner work
- Mosey
- Merkin Wheelbarrows on the benches (Pax 1: Merkin / Pax 2: Hold Partner Ankles)
- Partner Lateral Raises (Pax 1: Arms at your side and slowly raise / Pax 2: Apply resistance to Partner 1 arms)
- Partner Front Raises (same and lateral raises but raise arms straight in front of you)
- Mosey
- Single Arm Squats (Both Pax squat while holding each others forearm)
- Single Arm Squat Leg Lifts (Both Pax squat while holding each others forearm and do a leg lift at the top of each squat – rotate L/R each time)
- Up and Overs Coupon Pass (Pax are back to back and pass a coupon under legs and then over head)
- Mosey
- Bench Dips w/ Partner Leg Holds (Pax 1 does tricep dips on a bench / Pax 2 holds Pax 1 ankles and squats on the down dip)
- Chest to Chest Merkins (Pax 1 and Pax to stand and face each other hands out front palm to palm… standing merkins)
- Mosey
- Partner Leg Press (Pax 1 on 6 in leg press position, Pax 2 in straight arm merkin position with hands on Pax 1 soles of shoes, Pax 1 does leg presses with body weight of Pax2)
- Partner Prisoner Squats (Pax 1 and 2 are back to back interlocking arms. Both Pax squat at same time)
- Alternating Lunge Coupon Passes (Pax 1 and 2 face each other and lunge, at the bottom of the lunge, Pax 1 passes coupon to Pax 2)
- Mosey
Mary: All Partner work
- Alternating Leg Circles (on your 6 facing each other, Pax 1 does Dolly’s / Pax 2 does flutter kicks)
- Partner Pickle Pointers (typical pickle pointer but with Pax 1 and Pax 2 feet touching)
- Partner Freddy Mercury (Pax 1 and 2 face each other and move legs in cadence together)
- Partner Leg Raises (Pax 1 on 6 holding Pax 2 ankles, Pax 1 raises legs and Pax 2 pushes them back down)
COT: Am I my brother’s keeper? We could not do any of the partner exercises today without a partner or help from one another. This is what F3 is all about….. Being my brother’s keeper. We love each other, help each other and help each other grow physically, mentally and spiritually.
F3 The Capital 