AO: EFFINGHAM
QiC: Clog
Date: 03/12/2021
Title: Navy Seal Core Workout
Number of HIMs: 6
Backstreet, Clog, Flat Tire, noodles, Sherman, Spike
Number of FNGs: 0
Name of FNGs:
WarmOrama:
21's followed by Burpees…thanks Noodles! Tunnels, Don Q, LB arm circle, Mor. Nite Clubs, Chinooks, Merkins, LBC, mosey to the cindi's
Tha Thang:
Tabata routine while listening to 1980's movie theme music.
Navy Seals Phase 3
Total: 16:15 • 6 reps • 36 intervals
Prepare: 10 sec • 1 interval
Work: 12:15 • 6 reps • 18 intervals
Rest: 03:50 • 17 intervals
1. Prepare: 10 • 16:15
2. Work: 40 • Elbow Plank • 16:05
3. Rest: 10 • 15:25
4. Work: 40 • High Plank • 15:15
5. Rest: 10 • 14:35
6. Work: 40 • Right side elbow plank • 14:25
7. Rest: 10 • 13:45
8. Work: 40 • Left side elbow plank • 13:35
9. Rest: 10 • 12:55
10. Work: 45 • L B C's • 12:45
11. Rest: 10 • 12:00
12. Work: 40 • Freddy Mercury • 11:50
13. Rest: 10 • 11:10
14. Work: 40 • Flutter kicks • 11:00
15. Rest: 10 • 10:20
16. Work: 30 • Box cutters • 10:10
17. Rest: 10 • 09:40
18. Work: 45 • 6 90 leg lift • 09:30
19. Rest: 10 • 08:45
20. Work: 30 • Incline Merkins • 08:35
21. Rest: 10 • 08:05
22. Work: 30 • Decline merkins • 07:55
23. Rest: 10 • 07:25
24. Work: 45 • Air squats • 07:15
25. Rest: 10 • 06:30
26. Work: 45 • Lunges • 06:20
27. Rest: 10 • 05:35
28. Work: 30 • Overhead presses • 05:25
29. Rest: 30 • 04:55
30. Work: 45 • Dips • 04:25
31. Rest: 10 • 03:40
32. Work: 1:00 • Mountain climbers • 03:30
33. Rest: 30 • 02:30
34. Work: 6 reps, 01:00 • Up Downs • 02:00
35. Rest: 30 • 01:00
36. Work: 30 • Burpees • 00:30
Finish • 00:00
Did a round of curls, OH presses and side rows with Cindi before putting them away.
COT:
April 10th Eff'g kickoff at 7 am.
Woohoo is making up a flyer
Clog has reached out to a Eff'g marketing person for help getting the word out. BEST THING TO DO…share our F3 Effingham County facebook page with all your friends and ask them to share it.
Working on getting press coverage for our new location.
Does anyone have a drone?
Pledge
Prayer
Backstreet has the Q on Monday.