Power Pyramid

• SSH, Turn N’ Bounce, Weed Wacker, Tappy Tap, Calf Stretch, Arm Circles (Moroccan Nightclub – @Ocean Spray), Tricep Stretch

• Power Pyramid
• Picked 7 excercises and kept building on top of each other each set
• Exercises:
  • 1 – Lateral & Front Shoulder Raises with Bricks (alternated each set)
  • 2 – Jump Squats
  • 3 – Tricep Dips (Freak Nasties)
  • 4 – Calf Raises
  • 5 – Overhead Coupon Press
  • 6 – Bonnie Blair’s
  • 7 – Burpees
• Sets
  • 1
  • 1,2
  • 1,2,3
  • 1,2,3,4
  • 1,2,3,4,5
  • 1,2,3,4,5,6
  • 1,2,3,4,5,6,7
  • 1,2,3,4,5,6
  • 1,2,3,4,5
  • 1,2,3,4
  • 1,2,3
  • 1,2
  • 1

Sets 1-7, 15 Reps EachSets 8-14, 10 Reps EachTotal Rep Count:1 – 1652 – 1403 – 1154 – 905 – 656 – 407 – 15

Clear

Message for the day is about change. Change is hard. Our F3 circle has experienced a lot of changes this year with varying levels difficulty. Could be a new job, children going away to school, starting a new AO…these are all changes. It’s important to have a community to help you through changes. Be compassionate to people going through changes, and give yourself grace if you are experiencing change, because change is hard.This turned into a shoulder-fest and you guys crushed it. Have a great Friday men!!