13 PAX, including one FNG (Husker) got better and posted at #TheMission. YHC was honored to lead the group and had some fun with blocks, bricks and jump ropes (well maybe not the jump ropes). As usual, after the warm-up, the workout didn’t really follow the Weinke, so apologies for the choppiness of this Backblast.
Conditions – 75 and shady, until the sun rose above the trees
Opened with the Disclaimer
The Thang (all 3 count):
- SSH *20 (IC)
- Little Baby Arm Circles – Forward *15 (IC)
- Little Baby Arm Circles – Backward *15 (IC)
- Raise the Roof *15 (IC)
- Overhead Clap *15 (IC)
- Through the Tunnel *20 (IC)
- Imperial Walker *20 (IC)
- Calf Stretch R/L
- Big Boy Sit-ups *10 (OYO)
- Flutter Kicks *20 (IC)
- Burpees *5 (OYO)
With Blocks or Bricks and Jump Ropes, the PAX performed the following exercises some in cadence, some OYO:
- Shoulder Press *20 reps, 3 sets
- Jump Rope *20 turns (can’t click on grass)
- Curls *20 reps, 2 sets; 12 reps *1 when Training Wheels had 2 bricks in each hand
- Jump Rope *20 turns
- Goblet Squat *20 reps, 3 sets, one long hold on #19
- Deltoid Raise *20
- Chest Press *20 reps, 2 sets; 30 reps *1
- Mosey around green trash can
- Cusak block or bricks around green trash can *2
- Airchair * 60 seconds
- Partner Iron Cross *25
- Merkins *10 (OYO)
- Jump Rope *20 turns
Solid work from the PAX this morning. #Tclaps to Balboa for sharing what F3 means to him. YHC is always inspired by #TheMission PAX and appreciates the warm welcome and fellowship.
COT: Counterama; Name-O-Rama, Announcements: #TheMission Annual Summer Cookout, Friday August 3, 2018, 5:30 PM at Pine Island. Check @F3TheMission Twitter feed for additional information. Prayer requests around circle, ending prayer. Honored to lead the PAX today.