THE SCENE
42 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x25 IC
Tempo Merkins x12 IC
SSH x25 IC
Tempo Squats x12 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Imperial Squat Walkers x12 IC
THA-THANG
Countdown
Partner up. For this routine, one person performs the exercises while the other jump ropes.
Routine: Run to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps.
Exercises:
- Wide Merkins
- Narrow Squat
- Superman Swims
Mosey to pavilion.
Table Work
With your partner, gather around one of the picnic tables. Perform 4 rounds as outlined. Each round is 2 minutes long with a 30 second break between rounds:
|
Rd |
Exercise 1 |
Exercise 2 |
|
1 |
Step Ups x10/leg | Bench Dips |
|
2 |
Bulgarian Split Squats x10/leg | Let Me Ups (Wide Grip) |
|
3 |
Side Step Ups x10/leg | Decline Carolina Dry Docks |
|
4 |
Foot to sky x10/leg | Let Me Ups (Close Grip) |
Mosey to intersection of old trail and new trail near the water (just down from Cardiac Hill).
Route 132
Start at intersection of the new trail and old trail. At the first light pole, perform the 1 Dry Dock and 1 Jump Squat. Continue up the path pausing at each light pole to do the exercises while increasing 1 rep each light until you get to 11 reps of each exercise.
Mosey to the base of Cardiac Hill.
Cardiac Mary
Start with 10 BBS then run up Cardiac. At the first switchback perform 15 4ct Flutter Kicks. At second switchback perform 10 BBS. At the top of trail, where the trail meets the road, 10 BBS.
Mosey to SP.
Cash Out
ATMs
COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Dorothy)
CIRCLE OF TRUST/BOM
The secret to growth is movement. Whether it’s physical, mental, relational or spiritual it’s not enough to talk about change, you have to put it into action!
James 1:19-25
“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”
MOLESKIN
Intimate crew this morning, but the 5 HIMs gave it 100% and crushed the morning! It was great to meet Dorothy, glad he could make it in from Albany. Hopefully work will bring him back soon.