Conditions:
Absolutely gorgeous moonlit morning for a non-traditional, yet humbling workout let by your slightly caffeinated Havoc Q: Urkel
Disclaimer:
Delayed
Warm-ups:
Little Arm Circles (3 Count – 10 Reps Forward and Backwards)
Windmills (3 Count – 10 Reps)
Merkins (3 Count – 10 Reps)
Workout:
Count off 1 to 4 and separate into groups led by Meatsweats, Bud, Urkel, and Flipper. Mosey down to the football stadium.
STATION 1 (ELEVENS): In the corner of football field, start at back of endzone.
-Burpies (x 10), then run up hill to fence
-Iron Cross (x 1) extending legs downhill at -45 degrees.
-Rinse and repeat as many as possible for 10 minutes.
STATION 2 (INCH WORMS): Start at other corner of endzone, run up steps towards visitor’s side and stop at the visitors bleachers to begin workout.
-Tricep Dips (x 20) at beginning of bleachers
-Inch worm to other side of bleachers.
-Tricep (x20) at end of bleachers
-Tricep (x 20) at beginning of 2nd row of bleachers
-Incwh worm from one side to the other
-Tricep Dips (x20) at end of bleachers
-Partner 1 – Jump ropes for 25 reps
-Partner 2 – Wall Squats
-Rinse and repeat for 10 minutes
STATION 3 (Lunge and Liesure): Start at the lower end of the visitor’s side steps/ramp
-Pull Ups on rail (x 25)
-Lunge walk up incline hill, run/jog back down steps
-Push Ups on rail or grass (x 25)
-Rinse and repeat for 10 minutes
STATION 4 (Abs of Steel): Start at corner of football field and rotate after each exercise
-LBC’s (3 Count – 15 Rep)
-Jog 100 yds to next corner
-Freddy Mercurys (3 Count – 15 Rep)
-Sprint 50 yds across endzone
-American Hammers (30 Rep)
-Jog 100 yds to next corner
-Flutter Kicks (3 Count – 15 Rep)
-Sprint 50 yds across endzone to starting point.
The Cool Down:
-Various Ab exercises with Side Straddle Hops by Beaker to end the insanity.
Announcements:
-Oliver Gospel Mission: All PAX bring in as many 7.25oz Craft Mac-N-Cheese boxes as possible to your AO’s. Will gather all together before the 11th to take down to OGM.
-Cheech Memorial 10K – 11/11/17 7:30am to 12:00pm
-Grow Ruck – January 26-28 2018
-F3 Lake Murray Region Christmas Party – 12/2/17 – $13 per person (2 Apps & 2 Desserts per AO)
-Sleigh Bell Stroll / Trot – 11/20 and 11/21
-CONGRATS TO STONES – 1st GRAND DAUGHTER!!!!!!