Super Sets

uper sets designed to push us to failure–and then beyond. Each set comprised of 7 exercises to be done without break.

Set 1:

• Merkins (10)
• Wide Merkins (10)
• Diamond Merkins (10)
• Slow descent hand release merkins (10)
• Diamond Merkins (10)
• Wide Merkins (10)
• Merkins (10)

Active recovery: a lap around Fockers Footpath

Set 2:

• Narrow squats (10)
• Weighted Squats (10)
• Squat Jacks 10)
• Bulgarian side squats on block (10 ea leg)
• Squat Jacks (10)
• Weighted Squats
• Narrow Squats (10)

Active recovery: lap

Set 3:

• Curls (10)
• Overhead Presses (10)
• Tricep Extensions (10)
• Combo – Overhead/Tricep combo (10)
• Tricep Extensions (10)
• Overhead Presses (10)
• Curls (10)

Active recovery: lap

Set 4

• Narrow squats (10)
• Weighted Squats (10)
• Wide Squats (10)
• Bulgarian side on block (10 ea leg)
• Wide Squats (10)
• Weighted Squats
• Narrow Squats10)

Active recovery: lap

Set 5

• Merkins (10)
• Wide Merkins (10)
• Diamond Merkins (10)
• Slow descent hand release merkins (10)
• Diamond Merkins (10)
• Wide Merkins (10)
• Merkins (10)

Active recovery:  lap

Cleveland Rocksswitch between 6” holds/ flutter kicksWhen “Cleveland Rocks”is sung switch betweenGas pumpsHeels to HeavenBig BoysQ to call out exercise

My wife and I have been struggling with doing what we can to make memories for our boys. We feel like the crunch is on as they are older. It has been 5 years since we took a family vacation. It is harder for our family as my busiest time with work is during the summer. I had made a goal for myself the beginning of 2025 to not make work my priority. This included being able to participate in F3 more often. I was able to achieve my goal of 100 posts this year. Seeing that I was able to do this, it only makes sense that I make time for my family. My wife and I have done a ton of research and decided that we will take the boys on a trip in January.. We came across a reel on Facebook that essentially said that work will always be there, but if you have the opportunity to make memories with your family, you need to go ahead and prioritize that.