THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching
THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump. At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS
Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could. When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position. It was ok to modify to planking from your hands.
Repeat this until the timer sounds at 10 minutes.
MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:
ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.