We are continuing our Crypt/Arena Christmas Q swap and it was my turn to take a swing at the PAX from The Arena. Since a real PT was leading today, we tried to be smart and not do the same thing over and over again for 45 min like Hanging Chad would do.
Conditions: 34 and cold
The Thang:
Disclaimer
BOM
Lord’s Prayer
Pledge of Allegiance (because…..Voltron)
Mosey around the front parking lot for a warm up lap and return to flag. Circle up for warm up
Warm Up
- Side Straddle Hop x 20 IC
- Little Baby Arm Circles x 15 forward/reverse IC
- Mountain Climber x 10 IC
- Merkin x 5 IC
- Deep, Slow Squat (down 1,2,3) x 10 IC
Station 1: Merkin, Squat, Flutter Kick Ladder
- 20 Flutter Kicks IC
- 30 Squats oyo
- 20 Merkins oyo
- Mosey down and up the next row in parking lot
- 15 Flutter Kicks IC
- 25 Squats oyo
- 15 Merkins oyo
- Mosey up another row
- 10 Flutter Kicks in Cadence
- 20 Squats oyo
- 10 Merkins oyo
- Mosey up final row
- 5 Flutter Kicks in Cadence
- 15 Squats oyo
- 5 Merkins oyo
- Mosey to Playground for Station 2
Station 2: Ladder of Dips, Lunges and Big Boy Sit ups
- 15 Dips on bench IC
- 15 Lunges each leg
- 20 Big Boy Sit ups
- 10 Dips IC
- 10 Lunges each leg
- 15 Big Boy Sit Ups
- 5 Dips IC
- 5 Lunges each leg
- 10 Big Boy Sit Ups
- Mosey to Back of School for Station 3
Station 3: Burpees, Jump Squats and Russian Twists
- 5 Burpees
- 10 Jump Squats
- 15 Russian Twists IC
- Rinse and Repeat until you get 3 sets
- Mosey to front of school and grab some wall for Station 4
Station 4: Single leg Wall sits, Single leg Bridges and Iron Crosses
- Grab some wall and hold single leg wall sit x 30 sec
- Repeat on opposite leg
- 10 Single leg bridges
- Repeat on opposite leg
- 10 Iron Crosses
- Rinse and Repeat
- Mosey back to flag
COT & BOM
Prayer Requests:
-Eve’s son Lawson, who is under the weather
-multiple unspoken
Announcements:
-Need mentors. Ask Ken Doll for details
12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party
12/24: Nativity Ruck. Preblast: https://www.f3midlands.com/lexington-sc/pre-blast-2018-nativity-ruck
1/1: New Year’s Day Convergence
2/16: Dam to Dam Relay: www.damtodamrelay.com