Q: Ash
PAX: Chris Smith (F3 Training Wheels), Bookworm, Hawk
FNGs: None
COUNT: 4
WARMUP:
Stretching & warm-up exercises including…
Little baby arm circles (fwd, bkwd), overhead clap, raise roof all in cadence
Through the tunnel
Sidestraddle hops
Dealer’s choice where each PAX offered up another stretch/warmup exercise
THE THANG:
Mosey to the parking lot for Dynamic Stretching with Ash
YHC led the pax through dynamic stretching exercises up and down the parking lot.
Forward fold, back bend, Heard the turtles, Drinking Birds, High knees, butt kicks, Walking lunges with twist, side shuffles, skips, open the gate/close the gate
Finished with 3 reps of “jog down, back peddle back and sprint”
Mosey over to the stairs. Partner up.
Partner 1 goes down the stairs, 10 SSHs and back up. Partner 2 AMRAP merkins and/or squats. Switch. Rinse and repeat until YHC called time.
Core circle. Various core exercises by YHC and each pax called an exercise.
Plank series, LBCs, Ray Charles, Iron cross, Flutters all called.
Lap around the park.
Finished with 20 squats OYO.
ANNOUNCEMENTS:
F3 Cola 11 Year NEXT Saturday!
COT:
Great closing thoughts and prayer by Training Wheels followed by fellowship on the walk back up to OGM.
Aye!