12 PAX ended their week right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for long. A solid showing by the PAX, who continue to enjoy the jump ropes – YHC heard one PAX asking where his rhythm went!
Conditions – 29 and fingertip cold
Opened with the Disclaimer
The Thang:
- SSH *20
- Calf Raises *10
- Quad Stretch
- Calf Stretch
- Through the Tunnel *20
- Old Man Arm Circles – Forward *20 (3 count)
- Old Man Arm Circles – Backward *20 (3 count)
- Jump Rope *1 minute
Round 1: Circle the Parking lot with bricks, then with bricks:
- Curls *20
- Chest Press * 20
- Overhead Press *20
- Tricep Extension *20
- Butterfly *20
- Jump Rope *1 minute
Round 2: Circle Whoville with bricks
- Flutter kicks *20
- Solo Iron Cross *20
- BBSU *20
- Hello Dolly’s *20
- Jump Rope *1 minute
Round 3: Circle Whoville with cinderblocks, then with blocks
- Curls *30
- Chest Press * 30
- Overhead Press *30
- Jump Rope *1 minute
Round 4: Circle Whoville with bricks
- Flutter kicks *20
- Solo Iron Cross *20
- Jump Rope *1 minute
Round 5: Circle Whoville with bricks, then use blocks
- Chest Press * 20
- Block pull-over *20
- Jump Rope *1 minute
Blocks/bricks away
Back in the COT:
- Plank – left arm/leg-up
- Jump Rope *1 minute
- Butt Kicks *20
- Through the Tunnel *20
COT: Counterama; Name-O-Rama, Announcements – FIA/F3 Open House at River Rat, Feb 11, 3-5PM. Encouraged PAX to read latest Dispatches From The Gloom. Honored to lead the PAX this morning. Proud to be part of F3 and The Castle. Prayer. Done.