7 PAX strong: @Yaris @crash and burn @Green Acres @The Boot @Gutter-Ball @Excite Bike
YHC: @2Buck
YHC: @2Buck
Warm-o-Rama
Thang 1
Plank
4 shoulder taps
8 mountain climbers
1 (4) count plank jack merkin
X10
4 shoulder taps
8 mountain climbers
1 (4) count plank jack merkin
X10
Thang 2
An tabata
Freddy Mercury
Forearm plank
J-Los
Hug crunches
Alt leg raises
Reverse crunches
American hammers
One leg tuck hold
Alt leg
Side V Ups
Alt side
WW1
Hollow hold
Starfish crunch one side
Alt side
Alt toe taps
Side crunches
Alt side
Dead bug
In N Out Crunches
Leg bridge
Alt leg
Freddy Mercury
Forearm plank
J-Los
Hug crunches
Alt leg raises
Reverse crunches
American hammers
One leg tuck hold
Alt leg
Side V Ups
Alt side
WW1
Hollow hold
Starfish crunch one side
Alt side
Alt toe taps
Side crunches
Alt side
Dead bug
In N Out Crunches
Leg bridge
Alt leg
Thang 3
Mosey to playground
pull-ups (or negative release pull up)
Plank
Runner
pull-ups (or negative release pull up)
Plank
Runner
Chest press
Hold plank
Runner
Hold plank
Runner
dips
Crab Toe touches
Runner
Crab Toe touches
Runner
Thang 4
Mosey back to basketball court
Darkhorse w/ruck sack
Mosey back to basketball court
Darkhorse w/ruck sack
- American hammers – crab walks
- Merkins – side plank shuffle
Thang 5
Tabata
SSH
Seal jacks
High knees
Fast feet
Jump squats
Al gore
Calf raises out
Calf raises in
Tabata
SSH
Seal jacks
High knees
Fast feet
Jump squats
Al gore
Calf raises out
Calf raises in
Announcements
F3 Dads – 10/31
Wednesday Black ops becoming full time AO this week!
F3 Dads – 10/31
Wednesday Black ops becoming full time AO this week!
Prayer requests
@crash and burns brother-in-law John still dealing with Covid.
@crash and burns brother-in-law John still dealing with Covid.
Moleskin
Reminder to Get Right so you can Live Right so you can Lead Right so you can Leave Right.
Reminder to Get Right so you can Live Right so you can Lead Right so you can Leave Right.