The Scene:
64 degrees and Glorious
F3 Welcome and Disclaimer:
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama:
6 4-count Cherry Pickers
10 4-count BAC Forward
10 4-count BAC Backwards
10 4-count SSH
6 curtsy lunges
10 tempo merkins
5 burpees OYO
Tha-Thang:
Freestyle Mosey to the back parking lot (Q calls out different run variations such as karaoke, Bernie, mosey, tree touches, sign touches, manhole cover touches, etc.
8’s
7 broad jump to high knee back peddle
1 Mountain climber taps (2-count)
…
…
1 broad jump to high knee back peddle
7 mountain climbers taps (2-count)
Freestyle Mosey to hidden CMU pile pick up your new best friend and mosey to the lot by the bridge in All Saints Park. some CMU squats and presses we’re had on the way.
Hub and Spoke workout
Hub is 5 CMU Swings to Jump w/ weight (Modify w/ deadlift) then take CMU with you to each station
Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-100 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Curtsy Lunges (10 each leg)
Hub
Spoke 6- 25 Merkins
Everyone got 1 round
Finished with 5 CMU swings and presses as a group
Take CMU’s back to the pile with some squats and shoulder to shoulder presses along the way and mosey to the beginning of the Shamrock Road
Shamrock Road
At every third shamrock on the ground different exercise is called out by different PAX for 15 reps working our way up the road to the AO parking lot.
15 BBS
15 Monkey humpers
15 Pickle pounders
15 American hammers
15 Freddy Mercury’s
Mary:
No time
COUNT-OFF & NAME-O-RAMA:
13 HIMs
COT/BOM:
Remember to keep God at the center of your life (Hub), no matter where we go or who we interact with (Spokes) we need to make sure we consistently return to Him and keep Him at the center of everything.
MOLESKIN:
ANNOUNCEMENTS: