Temperature: 68 degrees and extremely humid
Warm Up
1) Side Straddle Hops in Cadence = 15
2) Through the Tunnels in Cadence = 15
3) Little Baby Arm Circles in Cadence = 15
4) Imperial Walkers in Cadence = 15
Count off into groups of 4:
#1 get a block and #2’s get two bricks. Each group report to the appropriate numbered cone. Pax will do 1 set of 20 reps and jog to the next cone.
STATIONS/EXERCISE/REPS
#1-Blocks #2-Bricks #3-Legs S#4-Core
1) O/H Press 3×20 1) Front Raise 3×20 1) Squats 3×20 1) Flutter Kicks 3×20
2) Curls 3×20 2) Reverse Curls 3×20 2) Lumberjacks 3×20 2) Crunches 3×20
Water Break
3) Bench Press 3×20 3) Side Raises 3×20 3) Star Jumps 3×20 3) Dolly’s 3×20
4) Bent Rows 3×20 4) Ski-Jumpers 3×20 4) Mtn. Climbers 3×20 4) Box Cutters 3×20
Back to the Flag to finish:
20 Merkins – 6”, flutter kicks, circle rt., circle lt. 45 degrees, 90 degrees – 10 Merkins & 10 Iron Cross
Special Announcements: Sunday, June 3rd = F3 Cookout at the Camden Country Club Pool. F3 Camden and their families are invited. First Palmetto will provide the food. Members are asked to donate $10 to Wojo to cover some of the costs for rental and lifeguards. Bring your own beverage.