AO: sandlot
Q: Fenway
PAX: Ruby, Coin Flip, Honey Do, Two Gloves, Baby seal
FNGs: None
COUNT: 6
WARMUP: plank twist, bicycle crunch, bird dog, wide leg stretch, side straddle hop, through the tunnel, hill billies, windmill, seal clap, imperial walkers, raise the roof
THE THANG: strength and core exercises four rounds five exercises per round utilizing eight pound dumbbells (2). After each round perform overhead carry to next 30 yard station. Exercises include; Reverse fly, kettlebell swing, Arnold press, front raise, bent over row.; Curls for girls, step- up calf raise, side plank with lateral raise, Russian twist, big boys; dumbbell front squats, one leg Romanian dead lift, Renegade row, goblet squat, dumbbell hollow body flutter kick; Glute bridge floor raise, lateral raise, dumbbell Z press,crunch reach, skull crusher: 25 reps per exercise.
MARY:
ANNOUNCEMENTS: check F3 Columbia postings
COT:”Iron sharpens Iron, and one person sharpens another”—-Proverbs 27:17
Q: Fenway
PAX: Ruby, Coin Flip, Honey Do, Two Gloves, Baby seal
FNGs: None
COUNT: 6
WARMUP: plank twist, bicycle crunch, bird dog, wide leg stretch, side straddle hop, through the tunnel, hill billies, windmill, seal clap, imperial walkers, raise the roof
THE THANG: strength and core exercises four rounds five exercises per round utilizing eight pound dumbbells (2). After each round perform overhead carry to next 30 yard station. Exercises include; Reverse fly, kettlebell swing, Arnold press, front raise, bent over row.; Curls for girls, step- up calf raise, side plank with lateral raise, Russian twist, big boys; dumbbell front squats, one leg Romanian dead lift, Renegade row, goblet squat, dumbbell hollow body flutter kick; Glute bridge floor raise, lateral raise, dumbbell Z press,crunch reach, skull crusher: 25 reps per exercise.
MARY:
ANNOUNCEMENTS: check F3 Columbia postings
COT:”Iron sharpens Iron, and one person sharpens another”—-Proverbs 27:17