F3 Knoxville

DP Mini Seabiscuit

The Dog Pound

THE SCENE
57 and cloudy

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Baby arm circles x 10 IC (forward and backwards)
Imperial Walkers x 20 IC
Hillbillies x 20 (imperial walkers using same side arm and leg)
Mosey to the hockey rink

Building Blocks
Pick a battle buddy
5 Stations:
– Reverse Lunges x 5 each leg
– Squat Jumps x 5
– Merkins x 5
– Big Boy Sit-ups
– Reverse Pickle Pounders

R1: Stations x 5, one lap around park (0.35 mi)
R2: Stations x 10, one lap around park
R3: Stations x 15, one lap around park
R4: Stations x 10, one lap around park
R5: Stations x 5, one lap around park

Plank it up

Abs
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYO
Hold feet 6 inches off ground
Box Cutters x 20 IC
Pickle Squashers x 30 seconds (thanks Junk)
Pickle Pounders x 20 IC

COT

Count off and Name-o-Rama

BOM

Pledge of Allegiance

Don’t wish away the days.  Was reminded yesterday how quickly time passes as I sat through my 5th graders graduation. Seems like just yesterday that he was two.

Cherish the moments in life you have. Don’t look back and wish you had done more.