Disclaimer. Last Workout led was in November 2018. Been a long sabbatical, so I have lots to pack in.
WARM-A-RAMA:
Grab Bricks—Mosey to Lyttleton/Chesnut.
Copper Head/Slow Squat, IC X 15
Little Baby Arm Circles—Forward, Backward with Bricks.
The Thang:
Indian Run to Top of Pine Street.
25 Merkins
25 Hello Dollys
Indian Run to Greene Street. Hold Plank until everyone arrives.
25 Plank Rows, L& R equals 1
25 Big Boy situps, with Bricks.
Indian Run to Greene/Mill Street. Hold Plank until everyone arrives.
25 Slow squat press with bricks
25 American Hammers, L&R equals 1
Indian Run to Mill Street/Brevard Place. Hold Plank until everyone arrives.
25 curls with bricks.
On 6
ABCs—spell out alphabet with legs six inches off ground.
Water break at Abby Wambachs. We then lost Abby Wambach.
Indian Run to Union/Mill Street
25 Raise the Roof
25 LBCs with bricks
Indian Run to Mill/Chesnut Street.
25 Plank Jacks holding bricks.
25 Dying Cockroaches.
Broad Jump Burpee/Lunge up Chesnut Street.
Do a Burpee, Broad Jump after the Burpee, then lunge walk—10 lunges (5 right, 5 left). Rinse and Repeat up the Hill to Fair Street.
Mosey to Rectory Square.
25 SSH with Bricks.
25 Freddy Mercuries.
Ab Work—hold 6 inches, up to 45 degrees, 25 Flutter Kicks.
We then moseyed back to the flag for COT, Counteramma, and BOM.
Announcements: F3 Pool Party organized by Wojo to be held Thursday, August 1st from 6-9pm at Camden Country Club. More details to follow.
Prayer Request: Continued prayer’s for Schrute’s father in recovery from mild stroke; Pray for Big Load’s mother in her recovery from knee surgery and strength to get through Physical Therapy.
Thanks for the opportunity to lead—I hope its not another 9 months between Qs!