THE SCENE: mid 30’s but not to bad once moving
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can
WARM-O-RAMA:
20 squats
10 4ct merkins
10 Baby arm circles (front and back)
THA-THANG:
Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.
1 PAX will care the sandbag to the top of the hill and complete 5 dead lift
into curls with the sandbag
everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Burpee
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))
Simpsons
Inchworms
one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.
Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.
mosey back to AO for MARY
MARY:
We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
lead well!
MOLESKIN:
ANNOUNCEMENTS: