THE SCENE 30 and clear
F3 Welcome & Disclaimer
THE THANG
COP
High Knee / Squat (8 HK, 1 Sqt) on 8ct x15 IC
Merkins 4ct x20 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC
Mosey to stairs near the Sun Sphere
Jelly Legs
Start bottom of stairs.
R1: Hold squat position for 10 count, perform 10 squats, run stairs, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run stairs, at the top do 4 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run stairs, at the top do 6 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run stairs, at the top do 8 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run stairs, at the top do 10 Burpees.
Abs
4ct Flutter Kicks x25 IC
4ct Shoulder Tap/Merkins x15 IC
Mosey to open field. Number off into 3 groups.
Stations + Suicides
S1: Superman Swims / Ice Skaters
S2: Carolina Dry Docks / Froggy Squats
S3: Spiderman Pushups / Reverse Lunges
Complete 3 rounds of all 3 stations,
R1: 120 sec (change exercise at 60 sec)
R2: 90 sec (change exercise at 45 sec)
R3: 60 sec (change exercise at 30 sec)
After everyone has completed all 3 stations everyone lines up and does suicides after R1 = 1, after R2 = 2.
Abs
Hello Dollys 4ct x25 IC
Freddy Mercury 4ct 20 IC
COT
Number off and Name-O-Rama
BOM
From Boyhood to Manhood
Luke 2:52 – “And Jesus increased in wisdom and in stature and in favor with God and man.”
Wisdom – Intellect
Stature – Physical
Favor with God – Spiritual: relationship with God the father
Favor with Man – Spiritual: relationships with others
MOLESKIN
9 PAX came out to World’s Fair for an intimate beat down. The goal was to move nonstop for 45 minutes…mission accomplished!
Always an honor and blessing to lead the K-Town PAX