Sandlot came on tour to Spur and YHC is trying to build buy in to the Big F3 Columbia Q sheet to encourage PAX to not only sign up at their AOs, but to sign up at other AOs and
Conditions: Fair weather and not too humid, just the way the PAX like it!
COT and opening prayer
THE THANG
Mosey to the picnic tables
SSH X15 IC
Hillbillies X15 IC
Toy Soldier X10 IC
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Arm Circle Song (https://www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
Michael Phelps X10 IC
Merkins X10 IC
Next set of exercises all with right arm and leg
Nolan Ryan X10 IC
Dirty Dog X10 IC
Alabama Butt Kicker X10 IC
Arnold Fonda: Up&Down, Back&Forth, Clockwise (counter-clockwise for left leg) all X10 IC
Muscle Up X10 OYO
Go back up the list starting with Muscle Up and finish with Nolan Ryan with left arm
Dips and Step-Up circuit: Start 20 Dips and 20 Step-Up each leg, then 15, 10, and finish with 5
mosey to field
DORA P1 exercise and P2 run to trashcan and back: 400 single count flutter kicks, 200 squats, 100 single count starfish
Sprint to the finish with your partners: Both PAX start lying on stomach at goal line, P1 sprints to 50 yrd line and then gets back down on stomach. P2 starts to run once P1 gets on stomach. P2 gets to where P1 is gets down on stomach and then P1 runs to the other goal line. Do this until you get back to the original goal line
Slowsey to flag
Countarama
Namearama
Announcements
Closing Prayer