9/11 Merkin Waterfall Tribute

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3 Disclaimer Warmups - SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20 Indian Run to Overton Park in … Continue reading 9/11 Merkin Waterfall Tribute


Froggy Merlot Splash

Circle of Pain: SSH x25 Willie Mays's's's's x15 Ray Lewis x25 Merkins x25 Raise the Roof x 25 Little Baby Arm Circles x 30   The Thang: Mosey to front entrance of Mountain Brook Elementary for two sets of: Dips x20 Flutter kicks x25 Sumo Squats x25   Mosey to Western Supermarket for: Sprint to … Continue reading Froggy Merlot Splash