You vs You: 24 Pax got together for a non-stop workout routine that included some sweet dance moves. If you want further information on how to perform the “Carrot Top Crunk”, please refer to the DVD Special entitled “Cuttin’ a Rug with Mr. Wiggles”.
Intro – Disclaimer – Just like your faith is tested at time, today I want you to test you fitness level: You vs You – Romans 5: 3-4 Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance produces character; and character produces hope.
Conditions: 70 degrees with a little rain
The Thang:
Little Arm Circles IC x 8 (IC x 8) – SSH IC x 7 – Thru the Tunnel IC x 7
Windmill IC x 10 – Merkin IC x 7 – Fly Jacks IC x 10 – Imperial Walker IC x 10 – LBC IC x 12
Run to practice field & grab bricks:
IC Brick Workout immediately followed by 2 rounds of 20 seconds active 10 second rest
Squats w/ Shoulder Press IC x 10 – toe touch crunch 20/10-20/10
Bridge Chest Press IC x 15 – Bridge Butterfly IC x 10 – squat jumps 20/10-20/10
Forward Lunge w/ curls IC x 20 – high plank to low plank 20/10-20/10
Reverse Fly IC x 10 – squat jacks 20/10-20/10
Calf Raises w/ Lateral Shoulder Raise IC x 10 – oblique crunches 20/10-20/10
Tri Extensions IC x 10 – flutter kicks 20/10-20/10
Side Lunges w/ front shoulder raise IC x 20 – traveling merkin 20/10-20/10
Curls IC x 20 – plank touchdowns 20/10-20/10
Run to top of cemetary hil for HIIT: 30 seconds active 10 second rest
Tri Dips on Wall – Wall Merkin w/ claps – High Knees – Flutter Kicks – Fly Jacks
Run back to field for HIIT:
Knee Tuck w/ Twist – Criss Cross Squats (aka Carrot Top Crunk)
Up & Out Jacks – Flutter Kick Squats (aka The Wiggles Dance)
1 minute active in 15 second intervals
Regular Burpee – Lateral Burpee – Wide Burpee – Slow Burpee
Mozey to the starting point – 20 Merkins for Ranger
Announcements:
F3 Golf Tournament September 14th
A F3 fantasy football league was suggested which was rejected by 100% of the PAX. Either they were too tired to comment, didn’t know what it was, or were involved in dozens of other leagues already. Kudos to Bulldog for trying.
Dance Party USA!