This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

1. Twist flexors
2. Scoop da rice

Indian Run to CMUs:

1. Side shuffle til line passes
2. Burpees til line passes
3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

1. Burnees out, recover jog back 
2. Butt kicks out, recover jog back 
3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

1. Merkins or Derkins
2. Dips (Mods = lift one leg, use one arm)
3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

1. Box jumps
2. Bulgarian split squats
3. Squat/thrust with jump

Table of Abs-olution

1. Jack Knives
2. Windshield wiper
3. V-up

Noodlegs Table – Modify = carry block

1. Side step /knee up /thrust
2. Forward step /knee up/ thrust
3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.