St. Simons Big Bang!

At 0515 YHC, Snuffy, OTC, and Jumanji piled into the clown car ready to hit the road for St. Simons Island. This was F3 Jacksonville’s 1st Big Bang workout and we were all pumped. We arrived at the beautiful AO right on the Atlantic and got everything set up. The fresh faces started to arrive and it was time to go!

The Thang:

COP – Field – Lead off with exercise demonstration (how to count). All exercises in 4-Count Cadence:

  • Q1 calls Merkins – Q2 demonstrates x5
  • SSHx25Q2
  • Imperial Walkers x25 Q1
  • Little Arm Circles x20 each Forward and Back Q2
  • High Knees x20 Q1
  • Squatx15 Q2
  • Merkins x10 Q1
  • Flutter Kicks x25 Q2
  • Mountain Climbers x20 Q1
  • LBCx20 Q2
  • Merkins x10 Q1
  • Freddie Mercury x20 Q2

Mosey to the benches.

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to the sidewalk.

    • Ski hops side to side – 30 seconds
    • LBC – 20 (4ct)
    • Ski hops front and back – 30 seconds
    • LBC – 20 (4ct)

Mosey to the cones for field work.

Ark-Loader

    • Bear crawl across and back – Q1
    • Crab walk over an back (plank) Q2

5 minute AMRAP Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

5 Minute AMRAP: Abs

  • 1st cone 10 Big Boy Situps
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Homer to Marge (count only one side)
  • 4th cone 30 C-LBC
  • Suicides on cones 1-4 until 15 minutes is up.

Shovel Flag Presentation!

COP Dealer’s Choice:

  • Tempo Merkins
  • Monkey Humpers
  • Pickle Pounders
  • Dive Bombers
  • Peter Parker and Parker Peters
  • Anchors
  • Burpees

Naked Moleskin

This being my first Big Bang workout YHC Qed I was very nervous. I have to say I think everything went very smoothly. Shoutout to Snuffy, OTC, and Jumanji for being there to help me along. I also thank Twinkle of F3 Savannah and all the other people who made this launch possible. I look forward to seeing F3 St. Simons grow and expand into the rest of Southern Georgia.

AYE!

 

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