Portion Control

• Motivator (5 down)
• Necks
• Arm Circles
• Turn and Bounce
• Tappy Taps
• Downward Dog / Pigeon

Grab a block and meet in the near corner of the end zone. We do a series of exercises for 1-minute intervals and rifle carry our block to the next station.

Station 1: Starters
– Block Merkins (L)
– Block Merkins (R)
– Block Merkins (C)

Cardio Break 1: Unbuttoning
– 10 SSH / 5 Burpees (x3)

Station 2: First Helpings
– Lunge Hold (L)
– Lunge Hold (R)
– Alternating Lunges

Station 3: Second Helpings
– Front Raises
– Upright Rows
– Overhead Press

Cardio Break 2: Putting on the Sweats
– 10 SSH / 5 Burpees (x2)

Station 4: Dessert
– Squat Thrusters
– Squat Hold
– Squrls

Station 5: Leftovers
We finished by doing 5 reps of each of the exercises in order.

Station 6: Regret

Slow/Fast Bicycles (1 set, 2 sets, 3 sets, oh my)

Thank you to everyone in #f3-medina and #f3cleakron for the journey, support, and growth throughout the past year+. You all mean a ton.