THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers |
Baby Arm Cirlces Forward |
Baby Arm Circles Backward |
Arm Stretches |
THA-THANG:
Two laps warm up |
Tennis court teaser |
Ascending Exercises at each court. 4 courts, 2 lines per side. |
Merkin/Bear Crawl |
Monkey Humpers / Walking Lunges |
Groiners/Duck Walk |
Pistol Squats (2 count, for each leg)/Bernie Sanders |
Run to hill (repeat series 3x) |
El Capitan up hill |
Handrail push ups On top of handrails |
Handrail Dips |
Handrail Pull Ups |
Rocky Balboa |
Calf Raises |
Run down to trail |
Hop guide wire, 10 reps every 10 poles |
wide merkins |
BBS |
Diamond Merkins |
Squats |
Carolina Dry Docks |
Run one lap |
Leg Stretches |
hamstring |
Quad |
groin |
Glutes |
Run a lap |
MARY:
Windshield Wiper |
American Hammers |
LBC’s |
ATM’s |
Gas Pumps |
Run a lap |
COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up. One from Memphis, and one FNG. Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:
Matthew 22:35-40 |
MOLESKIN:
ANNOUNCEMENTS: